KOACHing BLOG
Spring ahead – end your Pandemic “gap year”
SPRING AHEAD:
Residents of our Northern Hemisphere just celebrated a vernal equinox.
- Yeah for our Sun’s ascension to the equator – with our days and nights being equal in length.
- Yeah for the thematic spirits of this spring season.
- Yeah, with fervent hopes for “spirit of the age” or zeitgeist for a return to at least more normal lives after our unnatural Pandemic “GAP YEAR.”
What can folks do to help restore normalcy in their lives?
The best answers from your Koach are to: Take your first steps with spring, be youthful in these sunny days, asap. Freshen up your focus!
I hope that many of you can take those steps, either on your own, or co-opting a workout buddy, or by seeking a Coach.
Dan Gable, as a 1980 Olympic wrestling legend and Presidential Medal of Freedom awardee, kindly offered his invaluable thoughts about Life and Coaching in this cameo:
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:
- Go Slowly
- Get your Rest
- Eat Clean nutrients
- Include resistance training, and
- Add variety as a good Mix-It-Up.
KABOOM,
Koach Dave
Should you desire or need a Coach, as Champion Dan Gable suggested, please reach out for your FREE Fitness and Wellness Orientation.
Yes… NO OBLIGATION… FREE 
Regular Sleep, Healthy Future
Here’s to an eminently successful World Sleep Day 2021.
This 14th annual Day of Recognition offers an undeniable link between restful, restorative sleep and HEALTH.
Recall how many pages I devoted to SLEEP (Mimic Morpheus) in KABOOMER – and my rationale for that devotion.
As this year’s Co-chair wrote,
“Regular sleepers have better moods, psychomotor performance, and academic achievement.”
Are you ready for these secular 10 Commandments?
If you want to / need to:
- Burn more dietary calories – SLEEP!
- Have higher Libido – SLEEP!
- Lower your CORTISOL stressors – SLEEP!
KABOOM…
Rational Numbers
Some of us may remember that our mathematics teachers labeled PI, or 3.1415… as an IRrational number.
Happy belated PI Day, by the way.
Credit: Bill Nye
And, on a public safety note, these first days after DAYLIGHT SAVING changes can be unhealthy ones. Do not underestimate the importance of circadian rhythms on your health!
The good folks at OURA Ring offer these very useful “DST” wellness hacks after the time machine tricks played by all states except Hawaii and Arizona.
… Please DO consider ’em!
Is it irrational for 48 states to extend this circadian-rhythm-busting artificiality? My tuppence is affirmative...
Energy saving for World War I efforts is a bit dated as a premise for 2021 energies.
We’ve always done it that way?!
This platitude is plainly IRrational for your physical banking efforts, too!
A rational, numbers-based plan to improve one’s physical banking account is simple, hard, YET eminently doable.
In a spirit of rational numbers – PLEASE reflect on your current FITNESS or GYM Age and these important longevity factors.
- Can you walk a mile faster than your age-group peers?
- How is your Sit-Reach Flexibility?
- Can you balance on one straight leg with eyes closed for at least 15 seconds?
- What is your measured Grip strength?
- What is your lung capacity and how quickly can you exhale most of your inhaled air?
- Can you Sit to Rise without using your hands?
If you ARE where you want to be- KUDOS!
If you are not in a rational and viable fitness place on your journey, please reach out to your fitness professional, or contact me for your complimentary fitness orientation. KABOOM.
Choose to Challenge
Today is a special shout-out day for gender equality – International Women’s Day 2021 #ChooseToChallenge.
Credit: buzzfeedladylike
In my lines of work, I hopefully enable and I definitely admire women’s demonstrated fitness, persistence, and achievement.
I’m blessed that I get to endure athletic events without OMNIS VIRIS as a mantra. In Rowing, some of my crews’ highest achievements have been in mixed boats.
I hesitate to mention a MADMEN commercial from 1968 which some readers may remember – Virginia Slims’ You’ve Come a Long Way Baby – as it was tobacco-related. Yet it well reflected the times that were a-changin’ in those roaring 60s. Recall dramatic societal shifts, Woodstock, anti-war movements, and technological advances like birth control pills. “The ad campaign successfully captured the zeitgeist of the United States at that time with an image of a confident, tall, slender, pants suit-wearing woman on the go, mirroring the country’s mainstream awareness of the women’s rights movement…”
Half a century later – on this #IWD21 I ponder what the spirit(s) of our time is/are… I hope that WE (in the universal sense) can leverage today’s societal/cultural shifts and technological advances to help more and more of US live longer and live better.
This spirit of mine transcends pandemics. It is rooted in soft skills like empathy, motivation, self-actualization, and self-realization.
I commend this British gent’s sentiment and slogan’ed T-Shirt!
It also has taproots in immunity-boosting motives of diet and exercise.
I tip my cap to women. I envy their relative demographic survivability over “my” gender. I think enough of this distinction that the first exemplar I wrote in KABOOMER was “never quit trying ” Dolly Parton. And, I admire each and every female baby boomer who reaches for that little bit extra to KABOOM.
When preparedness meets opportunity, campaigns (however long they can become) can end in victory. The century-long struggle by women for Equal Rights in the USA finally overcame OMNIS VIRIS and truly made US better together. Most women I am privileged to know are “on the go”, confident, and aware. And they don’t smoke Virginia Slims today.
We should all choose to challenge. Every one of us should capitalize on preparedness.
Be safe, ladies and gentlemen,
Dave Frost
Physically Banking on a strong 69th Lap
Ah – the days of American Heart Awareness Month and Black History Month are waning as are remaining days ’til springtime.
And now, another Anniversary (#76) of that iconic WWII photograph snapped by Joe Rosenthal on Iwo Jima’s Mount Suribachi is in our rearview mirrors.
– May this great land always find such men and women like these six to guard our democratic way of life! 
I am a bit of a laggard for this post, as my Moderna vaccination #2 and family issues were front-burner items.
That is a bit more technicolor proof that SHIP Happens! 
Oh – and my 68th birthday celebration included a 1/2 Marathon Indoor Row.
Credit: Zazzle
Family members and many friends truly made the start of my 69th solar lap one of the best days of my life. More about my contemplations and introspective thoughts about physical banking in a bit. Stay tuned, please.
Onward! My wife and I can now count ourselves among fortunate CALI “seniors” who have received their double-barrel COVID vaccinations. As one of my informal public service announcements – I offer this fine ATLANTIC weblink for what vaccinations do not and DO mean for each and all:
“When deciding what you can and can’t do, you should think less about your own vaccination status,
and more about whether your neighbors, family, grocery clerks, delivery drivers, and friends are still vulnerable to the virus…
Getting vaccinated means that your choices no longer endanger you much, but they still might make you a risk to everyone else.”
As we individually and collectively near the one-year anniversary of our Patient “0” death from COVID-19; I recall and relay a public service reminder:
We can through this TOGETHER.
An Encore Performance?
Now, for my introspection and contemplation as I gauge the last third of a wonderful life. Circling back briefly to a Marine hero who didn’t survive Iwo Jima – Sergeant John Basilone. As this Medal of Honor recipient led from the front across black sands, he challenged his Marines to respect their enemies.
In a far different, yet functionally same manner, I reflect today that I respect three insidious “Ss” of aging:
- Sarcopenia
- Senescence
- Senility.
I don’t fear any or all of this devilish trio. Yet I respect what any of these “Ss” or all can do to devastate an elder and possibly here or his family members and friends.
Holding each of these “Ss” at bay with motion as medicine, accident insurance, mind-body alignment, and the other elements of our KABOOMER Physical Bank –
I want these climactic last years of mine to be special. They will be if I can inspire others to Join the KABOOMER Movement, to thrive and strive longer than many of our peers. As I’ve written and shared in many podcasts, it is my goal to be a notable mortality outlier in Social Security actuarial numbers.
Sure, what I do can seem like work. Yet, work is the basis of both Frosty banks – fiscal and physical!
I’ll close on this last Friday of February with a Hebraic good story (Godspell) phrase: Live long and prosper.
Stay safe,
Koach Dave
Xs and Os – Winter to Spring
With the Day of Cupid in our rear-view sights, we can and should still relish those XXXOOO symbols for lovin’ spoonfuls:
.
How about the OX paired letters? As in this new Chinese Lunar Year of the OX?
I learn new things every day, such as this is now the Year of the METAL OX, according to CNN.com Travel and fengshui expert, Thierry Chow. Wait wait for her prescient thoughts about syringes and movement – – –
“The metal element represents anything sparkly from jewelry to the needle of a syringe. So we can see a bigger emphasis on industries related to metal in 2021.
“The ox, …is a hardworking zodiac sign. It usually signifies movements so, hopefully, the world will be less static than last year and get moving again in the second half of the year.”
ref: CNN.com
I am a big fan of 15-day Festivals to begin a New Year. Although as a Vietnam-era veteran, the synonym TET for Lunar New Year brings back unhealthy memories. This year’s Lunar Festival ends on February 26th – occasionally called the Chinese Valentine’s Day.
As I penned, this is a good time to consider Xs and Os, and sturdy, moving Oxen…
Why don’t we all party on to celebrate this NEW Year of Metal, successful syringe Vaccinations, and Movement as really GOOD medicine?
KABOOM,
Koach Dave
As always, I stand ready to help you on your journey to party past ninety and to improve your physical banking account.
Just text WP40 to #41259 for your weekly tips.
And, or fill out this Contact form below to Join our Movement – – Be safe!
Falstaff? Not.
How did I choose an overweight, flawed, and boastful character from the Bard for today’s weblog?
Well, February IS Heart Health Awareness Month. Though Sir John Falstaff fell in battle; he likely would have died prematurely from clustered Metabolic Syndrome (MetS) effects or Cardiovascular problems if a battle hadn’t taken him to his fictional grave at Agincourt. And, our tickers’ pumping of oxygen and nutrients to certain male and female body parts is plainly sexual health, or what our World Health Organization (WHO) cites as “an integral part of our overall health, well being and quality of life.”
If you don’t think that the name of this supporting actor is a play on words – consider some Falstaff bawdy-sounding associates:
- Ancient Pistol (his sidekick)
- Mistress Nell Quickly (from our world’s oldest profession), and
- Miss Doll Tearsheet…
Guys – what about ancient pistols? Or flagging mast? Fallen staff? Or that dreaded acronym “ED” for age-related erectile dysfunction?
Bear with me as I cite a book title that rhymes with venus or genus… by Urologist Aaron Spitz, who shares facts about Flags and Blood flow in an 11-minute segment of ED 101. Erector sets decrease steadily with age IF a boomer doesn’t work naturally and diet well to improve his blood flow to erogenous zones.
‘Tis sad yet true that ED increases with age – at about a 10% statistical increase per decade after males’ middle ages. Thus, by age 70, about 70% of the male population experiences chronic ED.
Might there be a holy grail for sexual super-aging without enduring injections, implants, or pumps? Millions of men can certainly hope so. Dr. Spitz cites a pilot study for mice and men taking the natural “neuroceutical” Revactin. Time may tell if this compound is safe and effective…
One of this compound’s natural ingredients is L-Citrulline, which athletes like me take as supplements for increased blood flow and increased levels of Nitric Oxide. Somme who can tolerate Beet Juice and Spinach may eat these Vitamin “Ps” for similar gains.
What foods have good quantities of L-Citrulline?
Cucumbers do – honest.
Credit: giphy
And watermelons. And, as mentioned – beets.
Let’s review those five root causes of fallen staffs:
- Narrowed arteries: if you believe in early warning signs, ED may actually be a lifesaver if you act before a cardiac event or stroke occurs!
- Lower sensitivity, thus more stimulation may be warranted before carnal knowledge can be found.
- ADAM – remember manopause caused by lowered testosterone [T] levels? We acknowledged and considered ADAM in an important KABOOMER appendix… ADAM is the acronym for Androgen Deficiency in the Aging Male.
- Oxidative Damage from poor diet, stress, environmental toxins, or even exercise. Bodily capacity to produce Nitric Oxide (the good “NO”) decreases with age, converse to accumulated increases in free radical damage.
- Excessive drug use or alcohol consumption.
Quoting Appendix C of KABOOMER:
“Testosterone or “T” is an organic chemical messenger
(C19H28O2) with just carbon, hydrogen, and oxygen. Nothing
too sexy about those elements?! This controller is generated
by male testes or by female ovaries, plus adrenal glands for
all. Unless an abnormal factor arises, all of us should produce
“T” until we stop breathing, though in diminished levels
as we age. Testosterone is hopefully, and naturally, present
in the right concentrations for both men and women who wish
to maintain and build skeletal muscle, and to support red blood cell production.
And to churn butter better, bandicoot,
belly-bump (for one position), or better dance in the sheets.
Remember Mr. T on television’s A-Team? Well, the real Mr. T
as a KABOOMER suggests that we “Pity the Fool” who doesn’t
work naturally to boost his or her T. This alphabet letter T is
key to the livelihood of both genders. Yup…
Takeaway? Resistance training (with diet and sleep) can offset
andropause effects on us … Lift. Work. Sinews. Vigor.
Viagra may not be necessary if you hit the weights, eat clean,
and rest!”
Dr. Spitz asserts that “it’s never too late.” KABOOM.
Gents: Please don’t emulate Falstaff, who try as he might, didn’t please two ladies in Merry Maids of Windsor.
Stay lean and fit to please your bandicoot partner for far longer than your peers.
No Ancient Pistols!
DF
I’m wearing RED this Friday for Heart Health awareness
Our short February is a month of many “National” awareness campaigns, such as National Black History Month.
Today’s blog focus, now that we got past Ground Hog’s Day, is for February as National Heart Health Month, or American Heart Month.
‘Tis truly amazing that this four-chambered muscular pump may do its magic several billion times in our lives.
What’s the Big Deal?
“Cardio” problems are the tragic, top Morbidity cause for Americans. This is true, even in our pandemic age of SARS viruses and co-morbidity…
Please note: “heart diseases are LARGELY preventable.”
Sadly, our American killing field of Heart Disease is unlevel. Two statistical [2018] examples of canted cardio-deaths are:
- Males suffer more heart diseases than females.
- African Americans die from heart disease more frequently than Whites.
#OurHearts
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.”
I’ll close with this:
Be well, stay safe, and honor your”Pump.”
Koach Dave
Know how to PB&J
Few baby boomers in yesteryears managed to skip quick and filling peanut butter and jelly (PB&J) sandwiches – at home or on-the-go.
Credit: giphy
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?
I quote,
“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.
/s/
Koach Dave
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:
- Ventilation
- Distances
- Proper masks
- Exposure Time.
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:
Healthy Waist to Hip Ratios for KABOOMERs
I commend to you this blog post about Waist to Hip Ratios (WHR).
Why? Body Mass Indices (BMI) do not credibly gauge healthy body composition for many Americans – female and male. If you are a muscular, “big boned” KABOOMER – BMI might label you as a statistically overweight or fat person, even though your measired body fat is impressively low!
Most of our body dimensions and ratios shapes are different than Barbie’s hourglass figure or and Ken’s ectomorph physique. Yet – most of us can and should strive to be more “Pear-like” rather than Apple-shaped. Repeat after your Koach: Good Pears, Bad Apples!
Good Pear 
Bad Apple! 
Please know what your WHR is, and try to keep it “low” as suggested by this credible Table from a dated yet credible 2008 World Health Organization report:
Table A1: World Health Organization cut-off points and risk of metabolic complications
Indicator Cut-off points Risk of metabolic complications
Waist circumference >94 cm (M); >80 cm (W) Increased
Waist circumference >102 cm (M); >88 cm (W) Substantially increased
Waist–hip ratio ≥0.90 cm (M); ≥0.85 cm (W) Substantially increased
M, men; W, women
Assuming that we KABOOMERs want to avoid or mitigate Metabolic Complications from central fat – we must know the risks and work to change our WHRs. Click here to gauge your WHR:
KABOOM.
Waist to Hip Ratio vs BMI: Why You Might Discount One “Mass” Measurement