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Train for the Body You Have Now, Not the Body You Had 30 Years Ago

Fri, 09 Jan 2026 19:27:27 GMT

Train for the Body You Have Now, Not the Body You Had 30 Years Ago

I’ll admit it—I sometimes miss my "gym rat" days in my 30s, training with my boys at Gold’s Gym in Walnut Creek, chasing that adrenaline rush from a heavy squat or bench press.

But now, at 68, my training looks different—and that’s okay. I still love to challenge myself (and yes, I still feel “strong like a bull” sometimes ), but I’ve also learned to listen—to pull back on the days I feel “strong like a kitten.”

These days, I train functionally. I focus on compound movements that mirror real life: squatting, lunging, hinging, pushing, pulling, carrying, rotating, and walking. Whether I’m using dumbbells, kettlebells, sandbags, bands, or a Bosu ball, it’s all about building strength that supports living well—from getting off the floor to carrying groceries.

Our bodies may change, but it’s never too late to move with purpose. Functional fitness isn’t just about muscles - it’s about confidence, mobility, and reclaiming control over your health.

So, celebrate your body now.

Celebrate every rep, every step, every win. Because movement isn’t just a gift - it’s a privilege. And it’s never too late to start honoring it.

Nourish to Flourish: Harnessing the Power of Nutrition for a High-Performance Life

Fri, 28 Feb 2025 21:16:54 GMT

How do you feel? Firing on all cylinders?

Do you feel your best both physically and mentally? If not, it might be time to revisit the essential components of your diet. Macronutrients, such as carbohydrates, protein, and fat, are nutrients that your body needs in larger amounts, while micronutrients, like vitamins and minerals, are required in smaller quantities. All these nutrients play vital roles in keeping you energized and functioning optimally.

Nutrition can be complex and overwhelming, with countless resources and differing opinions available. To avoid being buried in information, let's keep things simple and focus on macronutrients. By concentrating on the building blocks of a healthy diet, we can plant the seeds for better nutrition and enhance our well-being.

Sound nutrition = balanced diet

Balanced diet = providing your body with all the essential nutrients it needs for optimal health. It consists of a variety of foods from each of the main food groups, including fruits, vegetables, whole grains, protein sources, healthy fats and hydration.

Fruits & vegetables = provide essential vitamins, minerals, fiber and antioxidants that contribute to overall health and well-being. They also help protect against chronic diseases like heart disease, diabetes and certain types of cancer.

Whole grains = rich in fiber, which can help regulate digestion, promote feelings of fullness and prevent constipation. Recommended daily fiber intake 25-36 grams. Whole grains contain essential vitamins and minerals, such as B vitamins, iron, magnesium and selenium, which play important roles in various bodily functions. Blood sugar control, fiber and complex carbohydrates in whole grains can help stabilize blood sugar levels and reduce the risk of type 2 diabetes. Fiber content in whole grains can help you feel fuller for longer, which can aid in weight control and prevent overeating. Some high fiber foods are, oats, quinoa, and brown rice.

Protein sources = protein is an essential macronutrient that plays numerous vital roles in the body.

Muscle growth and repair: Protein provides the building blocks (amino acids) needed for muscle growth, maintenance, and recovery after exercise or injury.
Hormone and enzyme production: Protein helps produce hormones, enzymes, and other crucial molecules that regulate various bodily functions.
Immune function: Protein supports the immune system by helping to form antibodies, which protect against infections and diseases.
Energy production: While not the body's primary source of energy, protein can be broken down and used for fuel when carbohydrate and fat stores are low.
Weight management: Protein can increase feelings of fullness, making it easier to control appetite and manage weight. Healthy skin, hair, and nails: Protein is a key component of hair, skin, and nails, helping to maintain their strength and structure.

Healthy fats = are a vital component of a well-balanced diet because they provide numerous benefits such as:

Energy source: Fats are the most concentrated source of energy for the body, providing 9 calories per gram (compared to 4 calories per gram for carbohydrates and proteins).
Vitamin absorption: Some vitamins, like A, D, E, and K, are fat-soluble, meaning they require fat to be absorbed properly.
Heart health: Certain types of fats, like monounsaturated and polyunsaturated fats, can help lower LDL (bad) cholesterol and reduce the risk of heart disease.
Brain function: The brain is made up of about 60% fat, and consuming healthy fats can support brain health, improve mood, and promote cognitive function.
Hormone production: Fats are essential for the production of hormones, including estrogen, testosterone, and adrenaline.
Skin and hair health: Healthy fats can help maintain healthy skin and hair by keeping them moisturized and supple.

Healthy or "good" fats are unsaturated fats that contribute to heart health and overall wellness. There are two main types: monounsaturated fats, found in foods like avocados and olive oil, help lower LDL cholesterol and promote heart health; and polyunsaturated fats, which include omega-3 and omega-6 fatty acids, are essential for brain function and can also improve cholesterol levels. Sources of polyunsaturated fats include fatty fish, flaxseeds, chia seeds, and walnuts. While healthy fats offer numerous benefits, they are still calorie-dense, so moderation is essential.

Hydration is crucial, as the adult human body is composed of 50-60% water. Water is vital for maintaining homeostasis, the body's ability to keep a stable equilibrium between interconnected processes. Research suggests that proper hydration reduces the risk of developing kidney stones. Recommended daily water intake is 125 ounces for men and 90 ounces for women, considering that about 20% of water comes from food. Individual requirements can vary due to factors like diet, sodium intake, and lifestyle.

When making dietary choices, opt for non-processed or minimally processed foods, including fresh fruits and vegetables, lean proteins, whole grains, and fiber-rich foods. Aim to eat "clean" 80% of the time, set attainable nutrition goals, and be kind to yourself if you encounter setbacks.

By focusing on whole foods and staying properly hydrated, you'll be on the right track to fueling your body with the nutrients it needs for optimal health.

If you're seeking further assistance in reaching your nutrition goals, consider working with a certified nutrition coach like myself. Together, we can navigate your health journey, whether it involves fat loss, making healthier food choices, or understanding the impact of nutrition on your overall well-being and performance. With personalized guidance and support, you can build sustainable habits and achieve lasting results.

Remember, you don't have to embark on this journey alone-a nutrition coach can be a valuable ally in helping you reach your unique goals and live your healthiest life.

Fat chance! Understanding the Fats in Your Diet

Mon, 13 Jan 2025 21:52:06 GMT

Fat Chance! Understanding the Fats in Your Diet

Fats are necessary for your health.

Fats also known as lipids; organic molecules made up of carbon & hydrogen elements
They store and help use the fat-soluble vitamins A, D, E, and K
They maintain the function and integrity of cellular membranes
They provide a concentrated source of energy
They provide insulation
They make meals more palatable and filling, reducing the urge to overeat
The type of fat consumed affects the body’s fatty acid composition

The Good:

Monounsaturated fats (found in foods like avocados, nuts, and olive oil) can help lower bad cholesterol and promote heart health.
Polyunsaturated fats (found in foods like fatty fish, flaxseeds, and chia seeds) also have heart-healthy benefits and include essential omega-3 and omega-6 fatty acids.

The Bad:

Saturated fats (found in foods like fatty meats, butter, and full-fat dairy) can increase bad cholesterol and the risk of heart disease if consumed in excess.
Trans fats (found in processed foods and some margarines) are the worst for your health and should be avoided whenever possible, as they can increase bad cholesterol and decrease good cholesterol.

What the Omega!

Omega-6 fatty acids are essential for health, but excessive intake can lead to an imbalance with omega-3 fatty acids.
High omega-6 intake can cause increased inflammation, impaired brain function, and weight gain .
Vegetable oils like sunflower, soybean, corn, safflower, and cottonseed are high in omega-6 fatty acids.
Processed snacks, fried foods, and processed meats are also high in omega-6 fatty acids.
Consuming a balanced diet that includes both omega-6 and omega-3 fatty acids can help maintain good health.
Consider increasing omega-3 intake through foods like fatty fish, flaxseeds, chia seeds, and walnuts.

Movement is Medicine: The Importance of Physical Activity for Optimal Health

Fri, 10 Jan 2025 13:58:22 GMT

Movement is Medicine: The Importance of Physical Activity for Optimal Health

Happy New Year! January 3rd and we are starting to settle into our 2025 routine. While the hustle bustle of the holiday season is behind us it doesn't mean we are laying on the couch with nothing to do. A new year has started and with it comes, goals, commitments and every day life. Sometimes it feels like it really never slows down, but that's okay. Even during our most busiest times we can still hit our daily movement target.

Cardiovascular exercise is one of the most important components of physical fitness. It helps to increase the ability of the circulatory system to carry oxygen and necessary nutrients to every cell of the body more effectively, but it also helps to prevent heart disease. The American Heart Association recommends adults get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.

So here is where the "snacking" comes in. It can be difficult to find 30 minutes during the day, but guess what you don't have to do it all at one time. You can break down the 30 minutes into two 15 minute "snacks". So get that 15 minute walk in the morning and perhaps another 15 minute walk at lunch or after dinner. It all adds up!

Examples of moderate-intensity aerobic activities:

When done at moderate intensity, your heart will beat faster and you’ll breathe harder than normal, but you’ll still be able to talk. Think of it as a medium or moderate amount of effort.

brisk walking (at least 2.5 miles per hour)
water aerobics
dancing (ballroom or social)
gardening
tennis (doubles)
biking slower than 10 miles per hour

Examples of vigorous-intensity aerobic activities:

Vigorous intensity activities will push your body a little further. They will require a higher amount of effort. You’ll probably get warm and begin to sweat. You won’t be able to talk much without getting out of breath.

hiking uphill or with a heavy backpack
running
swimming laps
vigorous aerobic dancing
heavy yardwork such as continuous digging or hoeing
tennis (singles)
cycling 10 miles per hour or faster
jumping rope

If you are not sure where or how to begin, I would be happy to help you kick-off the new year and develop a plan that will get you moving in the right direction.

Any exercises recommended here are for educational purposes only, and before you try any of them, consult with your therapist or doctor.

Reference: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults