We are winding down on National Yoga Month, as well as our fiery, smoky, and abnormally crazy Summer season! More about that marvelous mind-body lifestyle – YOGA – and its benefits in a bit!
Yet a priority matter. On Friday, our world lost a heroine of small stature yet larger-than-life stamina. May Justice Ruth Bader Ginsburg rest in peace! I’ll bet that Congressman John Lewis was one of the first to greet her at heaven’s gate.
Always an admirer, I cited her resistance training work in KABOOMER. Dynamic strength efforts – which in my distant and layman’s opinion – helped her stave off the big “C” several times. Kudos to her Personal Trainer, Bryant Johnson, too!
Here’s what I offered as a prior tribute in audio and in text,
“An example of dynamic strength
might be Supreme Court Justice Ruth Bader Ginsburg’s
workouts.161 Ladies and Gentlemen, if this 80-something
cancer survivor can work on her dynamic strength, we
“younger folks” should repeat power exertions as well!
May your dynamic (interval) work please the court, Seneca,
This bellwether of social justice had a wonderful bond of friendship with her polar-opposite in robes -Judge Antonin Scalia who passed in 2016. Justice Scalia may have had a heavenly elephant ready for her to begin a Grand Tour of her eternal resting place:
I hereby nominate “RBG” for honorary membership in our KABOOMER Movement.
Ah, our cooler CALI mornings are wonderful for this morning workout guy. We find a lot of noise in the news about climate change and it’s good noise. Life is constantly changing, so I’m not surprised that 7 billion people impact this fragile earth, our island home as a prayer recites…
We fortuitously find ourselves alive to start another wonderful day to extend our journey towards stamininety. Today’s topic is KABOOMER rings and things. But first, I’ll stand in for Angie Dickinson’s healthy commercials of yesteryear. Would Angie’s body or I lie to you ???
I promised to share what I wear for workouts and most activities of daily life. You might also be ingterested in what I think and do as habit on own journey.
I have NO vested interest in any product or service of which I write. Honest! You read this is KABOOMER, which I feel is worth being redundant, redundant. Fitness and Wellness DO NOT have to be Expensive. Grab a towel, a non-plastic water bottle and then Move to Sweat! Six Days a week.
I am just trying to let you know these are pretty darn good products. Gear and Products which may save you a little time and effort in your own market research. Research for:
Oura rings are worn by National Basketball Association players who obviously are very, very concerned about germs and quality of sleep and trends and habits for fitness and wellness.
I wouldn’t be surprised if some Tour de France riders have Oura rings or like devices so that they can monitor the quality of their limited sleep as they overtrain on those staged Hills of Belgium, France, and maybe Spain [I forget which stage is which country].
A marvelous device[IMO]. And, as you might expect, the company homepage speaks of IMMUNITY boosting (and other actionable habits!)
I’m not asking you to go buy one. For one reason, they’re not cheap [though the sticker shock is tantamount to the cheaper Apple Watch SE which just launched]. Yet, insight for my restorative deep sleep patterns and very important training feedback for critical heart rate variability is, I believe, a step above the knowledge that you can gain from some other products. CAVEAT EMPTOR.
In full and open disclosure, our two wonderful kids nicely gave me a Fitbit watch for a Father’s Day present in 2019.
I wear my Fitbit VERSA with pride. I do use its data and some alarms occasionally. If a watch or smartphone application helps you to move every fifteen minutes – then GREAT! As the adage goes, an APP doesn’t do the stretch fer ya!
Yet, whatever it may take to get you into periodic: upward-facing dog or Good morning, or a Quad stretch. Or perhaps practice some mindful deep breathing if a Zoom meeting is driving you a little bit batty.
I also share that there are many useful smartphone applications and laptop or tablet applications. Each to her or his own. I certainly would encourage folks to check freebies first. For instance – I find that my FitBit watch does not always give an accurate measure of my heartbeat when I am in training. Sometimes it’ll be 2 for three beats. Sometimes just one counted for two actual beats. So, will always back up what you see on a digital display with your own feedback from your body! There is a freebie smartphone version of “Instant” HEART RATE (Azumio) which uses a phone’s camera for HR. And there are plenty more. All you really need to check HR – at an exercise break is a carotid artery, two fingers, and a watch with second hand or a seconds function. Count your HR for 10 seconds and multiply by 6. Presto – HR!
Like me, you may occasionally sense that a HEART RATE reading isn’t right – based on knowledge and awareness of exertion level. The best way to accurately monitor heart rate is to use a chest strap. Yes, the circum-chest band is a little bothersome. I don’t focus on the OURA ring for my heart rate measures during workouts. My ring is not obtrusive. But it may irritate my ring finger partner digits slightly. And, one shouldn’t wear this great Ring for barbell, dumbbell, kettlebell workouts – even though its shell is titanium.
As Doctor Seuss might suggest, my feet are spreading is I grow older and hopefully as I stand more than “evil” sitting with dormant butt syndrome. Not getting narrower so I definitely want to make sure that the toe boxes of my workout shoes and comfort shoes are big enough. Wiggle room to wiggle your toes. Certainly, you want the proper arch support to hopefully stave off a terrible thing that happens to many of us -plantar fascitis. You’ll know it if you get it, unfortunately, and probably for an extended timeframe of MONTHS! “PI” can pain you for six to nine months!
Hey folks- there are times when I say find a professional. IF you have even an inkling of plantar fasciitis or shin splints from moving on sloping or hard surfaces. Or perhaps your running shoes are a little bit old.
=> please go see a professional! Me? I’m hopefully done with “my” first hand “PI” – fer good!
I usually wear Adidas shoes for indoor rowing, weightlifting, and casual times. In n full and open disclosure, our son is an Adidas employee as he works for Reebok.
I get to try some of the anti-wicking workout clothes that Reebok offers and I wear them with pride such as at the Crash B event. Again, with nothing to gain, I offer you what is comfortable for me.
You want to be comfortable in your workouts and each to his or her own yet.
You are always welcomed to contact me about attire and gear – A contact form is offered below. KABOOM.
There are certain days in which images and actions mean more – from perceived and objective stances – than words.
Today’s day of remembrance and SERVICE is certainly one (IMO)…
NOT just a quiet Tuesday morning in September 2001… Our daughter was a Harvard freshman, our son just started his seventh grade semester. As some of you who read the KABOOMER introduction, or listened, I found myself in London when I heard a BBC anchorwoman say, “The skyline of New York has changed forever.”
Folks, please put three historic Memorial spots on your patriotic bucket list for visits (when we can travel):
Most of us have a haunting image, or images, of man’s inhumanity to man from 09-11-2001.
My mental images started in London, then shifted to Crystal City when I learned than a research sponsor of mine died on Flight 77, along with a Naval Reserve Admiral. The Pentagon was still smoking when I flew into Washington’s National(Reagan) airport on the next Saturday, 9/15/01. I think of Bush #43 saying ” I hear you” on that Ground Zero rubble pile. I think of one of the most moving books – The Heart of a Soldier by J. Stewart – I’ve read, and its hero – Rick Rescorla – three times a HERO for the ages! And, I think of many artists who have shared their songs and lyrics with bent but not brokenAmericans.
I’ll mention just three:
As reported in a WSJ OPED today, Carole King sang “You’ve Got a Friend” to assembled command post watchstanders near New Yor City. Ms. King offered, “I couldn’t sit at home anymore and watch television. I needed to offer you my voice.”
Please be one of Keith’s GOOD GUYS/LADIES, be Heartbreaker Resilient, and offer SOMETHING. We have causes galore for which to offer SOMETHING: giving blood, serving on a food line for the hungry in our community, making charitable contributions, reaching out to make a new friend…
9-11-20 began with mindful time to remember those fallen and to cheerlead for a United and peaceful nation.
I gratefully donated to the Pentagon Memorial Fund.
And with a day of grace, I’ll volunteer time tomorrow to help others learn rowing and clean a coastal area of San Diego Bay.
Dying words of Captain John Miller to Private Ryan at a different time are still germane for us as 9-11 survivors and never-forgetting thankful, “James, Earn This.”
Respectfully – with places to go and SOMETHINGS worthy to do,
You’ll be able to listen to eight exciting hours of genuine tips and tricks to help you build your STAMININETY.
If you’ve snagged a KABOOMER copy from a neighborhood library, a friend, B&N, GOODREADS, or that little bookstore – AMAZON – I appreciate your investment of time to submit a candid review. Your appreciated feedback helps others see if the KABOOMER Movement is for them. Speaking of Joining the Movement, if you’d like weekly wellness and fitness tips, you can text “WP40” to shortcode # 41259. KABOOM.
Surely, Thriving and Striving into our Nineties takes a bit of work. Yet, your viable, sustaining physical portfolio will have an impressive RETURN on INVESTMENT for your time and talent.
Here’s that refresher PHYSICAL BANK Account to which Muddy Waters alluded:
Drink before thirst, listen to your body, and stay WELL PAST FORTY.
Multiple Sclerosis is a relevant human condition for our Well Past Forty Project which merits mention – and I’ll take that for action.
A Master of Science graduate degree? Not “that” M.S.”
“M.S.” as the subject of this post, is a rather ominous sounding condition for far too many folks – METABOLIC SYNDROME.
Too many Americans – as in three (3) million each year become part of this infographic’s terrible statistics (Thank you, Dr. Axe). OY!
And, if age 60 is indeed the new 40, we’ve got a major societal problem.
Aussies label Metabolic Syndrome as “CHAOS” – for good reason! “It affects one in five people, and prevalence increases with age. Some studies estimate the prevalence in the USA to be up to 25% of the population.”
Are there markers for a “3 outta 5” cluster on which your Primary Care Physician will alert?
Definitely – review entries in this American Heart Association table for five (5) possible eye-opener ELEVATIONS or epiphanies:
Elevated waist circumference:
Men — Equal to or greater than 40 inches (102 cm)
Women — Equal to or greater than 35 inches (88 cm)
(I’ll blog more about pear- and apple-shaped silhouettes in a future post – visceral and subcutaneous fat locations matter!)
2. Elevated triglyceride levels:
Equal to or greater than 150 mg/dL
3. Reduced HDL (“good”) cholesterol:
Men — Less than 40 mg/dL
Women — Less than 50 mg/dL
4. Elevated blood pressure:
Equal to or greater than 130/85 mm Hg, or use of medication for hypertension
5. Elevated fasting glucose:
Equal to or greater than 100 mg/dL (5.6 mmol/L), or use of medication for hyperglycemia
(Our American Diabetes Association is in stride with these AHA markers above).
Americans – We HAVE MAJOR PROBLEMS here!
Is there hope for millions of us? It depends, regrettably.
If a person chooses to break away from CHAOS, a statistical answer is YES (if and when he or she complies with lifestyle, diet and fitness improvements).
Herman Wouk wrote some pretty fine fiction and won a Pulitzer Prize.
After he celebrated his 100th birthday, his good words (from a WSJ article by Marc Myers) about life are worth a scan!
“when you reach my age, you don’t yearn for friends who are no longer here… I do have the same excitement each morning when I see the sun. That sense of enjoying being alive is still very real. When you reach 100, you’re glad you’re alive. Very glad.”
Atlantic and NPR also cited his longevity and good words:
Ten Rules of Thumb, which I’ve gathered from professional sources, suggest that longevity can be guesstimated by:
Lung capacity (which can generally relate to low resting heart rates) – see: fitness age . A related rule of thumb: How quickly one can expel all of one’s lung capacity. Your VO2 MAX is a good parameter to know.
Strong grip / handshake strength
Do well on a sitting rising test aka SRT (honest!) What’s this test? How many times can you get up from a sitting position (knees crossed) without assistance? More sit-rises means longer lifespans.
Live in a “blue zone” and/or practice what centenarians do in them (eg. Seventh Day Adventists, Okinawans). Right – “Mediterranean” diet and other factors help to maintain blood pressure levels under control. Click to Eating to Break 100.
Satchel Paige was spot on – “everything in moderation”. Live smartly -> counter the four causes of free radicals and bodily inflammation (which are: smoking, sun burns, stress and EXERCISE). Yes – be sure to replenish your body with plenty of natural anti-oxidants after exercise (Top anti-inflammatory-foods). Judiciously use ergogenic supplements if your natural sources are inadequate (Doctor’s supervision).
Don’t Eat Crap, As Younger Next Year (Crowley and Dodge) assert. Well, you can and should go off the reservation occasionally. Then get back to the reservation!
Avoid Falling by getting (keeping) your toes, feet, lower legs strong and stable (BALANCE)
A gallon of gas costs less than a good cup of coffee, but it seems America still has a serious energy crisis. Boomers—folks 50-plus—who probably should know better, are downing more and more energy drinks to fuel their endeavors or just make it to bedtime. Some are getting more than they bargained for: ER visits due to heavy consumption of energy drinks are up, especially among men over 40. The massive caffeine dump can increase blood pressure and heart rate and even cause symptoms that can be mistaken for a heart attack. Can’t remember where you stashed your energy? Try these expert-endorsed solutions to help you find it again.
1. Buster:Too-big meals A huge dinner sends blood to the digestive tract and away from muscles and other areas that need it for energy, says Michael F. Roizen, M.D., chief wellness officer at Cleveland Clinic and author of This is Your Do-Over: The 7 Secrets to Losing Weight, Living Longer, and Getting a Second Chance at the Life You Want (Scribner). What’s worse: “Over time, those big meals probably cause damage to mitochondria, the cells’ energy factories,” Roizen says. The sugar dump from a big plate of food produces more cell-damaging free radicals than your natural antioxidant defenses can handle, and your mitochondria may take the hit.
Booster: Smaller snacks Eat throughout the day for ongoing energy. At snack time, don’t just eat pretzels. “Every snack should have complex carbs plus protein,” says Elizabeth Ward, RD, author of several nutrition books. Add peanut butter or cottage cheese to that pretzel break.
2. Buster: Your “bad” bacteria Your gut is home to an array of bacteria, some beneficial, others not. “You eat steak, you change the bacteria inside your gut to those that like steak,” says Roizen. Too many of these “bad” bugs leads to inflammation, which saps energy.
Booster: Probiotics Start taking a probiotic pill, such as Digestive Advantage (available at Walmart and drugstores), every day to repopulate the gut with “good” bacteria, Roizen suggests.
3. Buster: Your older gut People over 50 sometimes have trouble absorbing nutrients, such as B12, from natural sources like red meat. “B12 is involved in nerve conduction, and the central nervous system is involved in feeling fatigued,” Ward says.
Booster: Take supplements or eat fortified grains “It’s recommended that you get the majority of nutrients in fortified foods or as dietary supplements,” says Ward. Roizen suggests half a multivitamin in the morning and half at night to keep the level in your body steady (you lose the soluble vitamins in 12 to 16 hours).
4. Buster: Your meds Sometimes the drugs you take to keep you healthy can have an impact on energy production, says Ward. “Certain diuretics deplete potassium, for example. That can lead to an energy slump,” she says.
Booster: Fill in the gaps with supplements Talk to your doctor. “You’ve got to drill down and find the potential nutrient interactions and compensate,” says Ward.
5. Buster: Lack of protein “I find people, especially women, are really short on their protein. They save it up for dinner,” says Ward.
Booster: Eat protein at every meal and snack “Getting 20 to 30 grams of protein per meal is a very good way to give your body a steady source of amino acids that it needs to build neurotransmitters, which help you to feel in a good mood and more energetic or awake,” says Ward. Her favorite sources of concentrated protein: Greek nonfat yogurt and cottage cheese. Her favorite protein tips:
» Blend cottage cheese and marinara in a blender for creamy, high-protein pasta sauce.
» Mix cottage cheese with fruit, honey and nuts and add to whole-grain toast for a high-protein breakfast.
6. Buster: Your weight Being overweight saps your energy.
Booster: Walnuts before meals Try this: 30 minutes before a meal, have six walnut halves. “That decreases your desire for food because when it hits your intestinal wall, it decreases ghrelin production,” says Roizen. (Ghrelin is a hormone that makes you hungry.)
Bonus: Walnuts contain an amino acid that helps blood vessels dilate for better blood flow. More blood flow means better delivery of ATP, a coenzyme known as the “energy currency of life,” to muscles, Roizen says.
7. Buster: Sugar Sugars “give you that energy rush, but you’ll pay for it” with an energy crash, says Ward. “In the long term, sugary food and drinks inhibit your blood flow,” says Roizen. Without good blood flow, nutrients aren’t delivered where you need them for get-up-and-go.
Booster:Complex carbs “Foods rich in complex carbohydrates almost always have vitamins, minerals and fiber in them. Complex carbs take longer to digest, so you get a more even source of energy rather than the sugar rollercoaster,” says Ward.
8. Buster: Alcohol “Alcohol is an energy drainer. You have one or two drinks and you just don’t sleep as deeply,” says Ward.
Booster:Water Skip the booze, and drink more water. Dehydration contributes to fatigue.
9. Buster: Staying up late Not enough Zs leaves you depleted.
Booster: Go to bed one hour earlier Can’t fall asleep? Take 1/2 to 3 milligrams of melatonin, a sleep-inducing hormone supplement, two hours before bed. Don’t take more or for more than two weeks at a time, says Roizen.
10. Buster: Your electronics Blue wavelength light can inhibit your body’s natural production of melatonin.
Booster:Banish the blues “Eliminate TVs and cell phones in your bedroom,” Roizen suggests. You can find red wavelength lights that filter out blue light in the hardware store.
11. Buster: A ribose deficiency Ribose is a sugar produced by the body that’s essential for mitochondria to create energy-producing ATP. “Some people with chronic fatigue aren’t making it efficiently,” says Roizen.
Booster: Ribose supplements Start with 500 milligrams three times a day. Work up to 5 grams total per day, Roizen suggests.
12. Buster: Medical conditions Thyroid dysfunction is one common cause of low energy.
Booster: Get your thyroid checked You’ll need medication if your levels are low.
13. Buster: Too much sitting “Sedentary people typically have lower-than-average energy levels,” says Patrick O’Connor, PhD, a professor in the Department of Kinesiology at University of Georgia.
Booster: Any type of exercise “A single 20- to 40-minute bout of exercise reliably increases feelings of energy,” says O’Connor.
14. Buster: Low-grade infections Gingivitis and sinus infections are energy zappers.
Booster:Mouth and sinus TLC Get your teeth cleaned twice a year and brush and floss
routinely. If you’re prone to sinus infections, rinse your nasal passages with a Neti pot (a nasal irrigation system that flushes out mucus), Roizen suggests.
15. Buster: Boredom “People are energized when they have fun,” says Roizen.
Booster:Pursue an interest “When we see people who have a lack of energy,” says Roizen, “we ask them two questions: ‘How are you sleeping?’ and ‘What’s your passion?’ If they can’t tell us that second thing, we know that’s one of the things that is needed to get them energized about life.”
Please consider these anti-aging food hints from biotrustnews.com:
“Reader Question: I just turned 40 and more than ever want to do everything I can to slow the aging process. I’ve heard about anti-aging nutrients, but I’m not sure what foods these are in. Can you steer me in the right direction? Thanks!
-Catherine Z., Texas
Joel’s Answer: Hi Catherine, yes, absolutely! If you’re in your 40s, 50s, or even 70s and want to defy each passing year while promoting more youthful hair, nails and skin, the below 7 foods will help you stock up on some of the most powerful anti-aging nutrients around.
1. Olive Oil – Not only do the monounsaturated fats contained in olive oil support healthy arteries and a healthy heart, but olive oil also contains polyphenols, a potent anti-oxidant that may help prevent a number of age-related diseases. We recommend organic extra virgin olive oil for the most anti-aging bang for your buck.
2. Red Wine – That’s right, a glass of wine daily may indeed have a positive effect on your health due to its resveratrol content, a unique anti-oxidant that can help fight against diabetes, heart disease, and age-related memory loss.
3. Beans – The unique proteins in beans thicken and strengthen your hair cells, so you can enjoy a full head of hair as you lengthen your years. 🙂
4. Brazil Nuts – Brazil nuts are rich in selenium, a mineral which aids in the production of the anti-oxidant glutathione to help slow down the skin aging process. Just 2 nuts a day will provide you with enough selenium to reap its anti-aging benefits.
5. Tomatoes – Tomatoes are rich in lycopene, which has been shown to support heart health and healthy cholesterol levels as you age. Lycopene also acts as a natural sun block to keep skin youthful and protected from harmful UV rays.
6. Raspberries & Blueberries – These two berries contain important anti-oxidants to help offset inflammation and oxidative stress that contribute to skin aging and wrinkles. Just one serving of either or these berries contains more anti-oxidants than 10 servings of most other fruits and vegetables!
7. Organic Eggs – Despite the bad rap eggs get because of their cholesterol content, which is based on completely erroneous science, eggs are rich in biotin and iron which help to promote healthy, youthful skin and hair.”
Even with these great anti-inflammatory foods – active folks MAY still need supplements.