Here’s the thing about excuses: They’re nonsense.

(There’s another popular term we won’t use here.)

You say you don’t have time or money to take care of yourself? How about, “I’m too old” for good measure?

Those are the most common barriers to fitness that we hear. They are all NONSENSE.

Facts are: You have the time and money – and you are NEVER TOO OLD to benefit from exercise. In fact, by this point in life, you probably have the extra super-power of motivation that younger people simply lack: If you don’t move your body, you will lose the ability to use it. Period.

No. 1: ‘I Don’t Have Time’

To paraphrase a famous saying, People who don’t have time to stay strong will lose more time when they get weak.

Let’s say people get an average of 25,915 days, or about 71 years, to live. Of that, they spend just 0.69 percent (or 180 days) exercising. That’s according to a survey of more than 9,000 people around the world.

The survey also reports that people stare at a screen 41 percent of the time, or 10,625 days.

The World Health Organization and the US government suggest people get at least 2½ hours every week of moderate intensity exercise. A Harvard study says that just 15 minutes a day can add three years to your life. And the Journal of the American Medical Association said that not exercising puts you at greater risk than smoking and diabetes.

Still say you don’t have time?

‘It’s Too Expensive’

Last time we checked, walking around the neighborhood was free. So was working in the garden. So was tossing a frisbee with your grandkids. So were jogging and countless other forms of good exercise.

If you want to join a studio, gym or other fitness center, there are many options for every budget.

Exercise reduces health-care costs, including medications, and the time lost to illness and injury. Investing in yourself with fitness pays huge dividends, including financially.

Compare it to…

1. Tall café latte at Starbucks: $2.95, plus tax. Multiplied by how many you have a month.
2. Cable or Satellite TV. Subscribers paid an average of $107 per month in 2017.
3. Hair coloring and highlights: About $80-$150.
4. Smoking and drinking: The average Boomer who still smokes spends about $150 a month on the habit, not counting health care costs, the Labor Department says. Boomers average another $45 a month on alcohol.

Now, we’re not saying you should spend more or less on this or that item – even fitness. The quality of your exercise program is not directly related to the amount of money you spend on it.

That’s why we consider our pricing very seriously to offer you excellence and value every day.

Think of it as an investment in time and money. The best investment you can make.

At any age.

11 Tips to Move More Every Day

It’s easy to move more throughout the day when you know how to spot the opportunities. Every little bit adds up!

Here are some of the simplest ways to do it.

1. Start the day with a few light stretches.
2. Always park at the far end of lots so you’ll walk extra steps to your destination. (Skip the drive-thrus.)
3. Use stairs instead of elevators when possible. (And forget about moving walkways at the airport!)
4. Invite coworkers on walking meetings.
5. Use a standing desk and make calls when standing or walking.
6. Set a timer to remind you to get up and walk every 30 minutes, at work or at home.
7. Ask friends or dates to do something active together instead of sitting for a meal.
8. Dance around when cooking or cleaning the house.
9. Never stay seated for a commercial break. Get up and move!
10. Go check the mail every day.
11. Wear a fitness tracker. It will keep movement top of mind.

Steps like these are easy to see when we think a bit creatively. Have fun. And move, move, move – it feels so good.

 

Healthy Recipe, Pasta with Scallops, Burst Tomatoes, Crispy Garlic, and Herbs

Scallops, often thought of as a luxury product, are now readily accessible in most freezer cases, and a lightning-fast way to boost the protein of a simple pasta meal without the need for cheese. This recipe, inspired by one from the Martha Stewart website, calls for either the thimble-size bay scallops, or the larger sea scallops cut in half. Their mild taste readily melds with the bold flavors of fresh garlic and tomatoes sauteed in heart-healthy olive oil, and whatever herbs you have handy. Serves 4. – Susan Puckett

Ingredients

• Salt
• 8 ounces whole-grain pasta
• 2-3 tablespoons olive oil
• 4 or 5 garlic cloves, thinly sliced
• ¼ teaspoon red pepper flakes, or to taste
• 1 pound bay scallops (or sea scallops, cut in half and tough side muscles removed), patted dry
• 1 pint grape or cherry tomatoes
• Freshly ground pepper
• ¼ cup chopped fresh basil, flat-leaf parsley, mint, or a combination

Instructions

1. In a large pot of boiling water seasoned generously with salt, add the pasta and cook until al dente according to package directions. Drain, reserving ¼ cup of the pasta water.
2. While preparing the pasta, heat the oil over medium-high heat in a large skillet. Add the garlic and red pepper flakes, and sauté just until lightly golden, a minute or less, taking care not to burn. Transfer to a small bowl and set aside.
3. Add the scallops and sauté just until lightly golden on both sides, about 2 minutes, and transfer to a plate. Add the tomatoes to the skillet and cook, stirring frequently, until the skins begin to split, 2 to 3 minutes. Crush the tomatoes with the back of a spoon and season to taste with salt and pepper.
4. Remove the pan from the heat. Add the reserved scallops, cooked pasta, reserved pasta water, half the herbs, and butter. Toss to combine and melt the butter. Divide among bowls, garnish with reserved garlic and parsley, and serve.

 

Article Credit Jay Croft, creator and owner of Prime Fit Content.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Here’s further proof that exercise is good for us, body and brain alike.

In recent months, research has been published showing that exercise is the “top theoretical treatment” for Alzheimer’s disease, jibing with previous research about how it fights dementia.

Moderate physical activity among mature women helps lower the risk of cognitive impairment and dementia – again supporting the growing body of evidence that says physical exercise is also among our best defenses against losing mental health.

And in February, researchers at the University of South Australia published findings that show exercise is 1.5 times more effective than counseling and top medications in managing depression.

So, just look at these three examples, and ask yourself:

• Would I rather exercise regularly to prevent Alzheimer’s disease – or do nothing?
• Would I rather exercise regularly to improve cognitive ability as I mature – or do nothing?
• Would I rather exercise to relieve depression – or rely on pills?

With Mental Health Awareness month observed every May, it’s a great time to remember all the powerful reasons we must exercise regularly as we continue to mature.

Yes, the physical benefits are important. Exercise keeps us at a healthy weight; manages blood pressure; prevents diabetes; and keeps us strong to function throughout our lifetimes, among many others.

All of that should be enough to get us all moving every day.

But we know it’s not enough for most older adults, who get no regular exercise — even as the US Surgeon General recently declared that loneliness and social isolation are as harmful as smoking cigarettes.

This was made worse by the pandemic. And it’s even more pronounced for people over 50, since many have lost partners, no longer work, and don’t maintain a vibrant social life.

‘Research has showed that loneliness and isolation are linked to sleep problems, inflammation and immune changes in younger adults,” CNN reported. “In older people, they’re tied to symptoms such as pain, insomnia, depression, anxiety and shorter life span. In people of all ages, they may be associated with higher risks of heart disease, stroke, diabetes, addiction, suicidality and self-harm, and dementia.”

It all adds up, and the role of fitness can’t be underestimated in maintaining mental health.

“According to the World Health Organization, one in every eight people worldwide (970 million people) live with a mental disorder,” the researchers wrote in Science Daily.

“Poor mental health costs the world economy approximately $2.5 trillion each year, a cost projected to rise to $6 trillion by 2030. In Australia, an estimated one in five people (aged 16-85) have experienced a mental disorder in the past 12 months.”

We believe in the power of physical exercise to maintain mental health, brain health, mood, and social interaction.

We believe in all of this because we see it improve the lives of our members every day in ways big and small.

Regular exercise is good for us – body, mind and spirit.

You really don’t need any more research to see that. So don’t wait any longer. Come see us today, and let’s get moving!

 

3 Questions With… How an Artist Stays in Fit Form

Karen Adams, 63, is an art teacher who works hard to stay in good shape. How and why does she do it?

Q: What’s unusual but helpful about your workouts?

A: “I have predictable inconsistencies in my workout schedule. For 4 or 5 weeks, I will work out with my trainer twice weekly, do the elliptical machine 3-4 times a week, and take my dogs on brisk walks 4-5 days a week. But interruptions inevitably happen. I always get back in the groove as soon as possible.”

Q: What does working out regularly do for you in daily life?

A: “I am a professional artist. I draw, paint, sculpt and teach drawing class. My work is physically demanding: moving around easels, bags of clay, large props. The older I get, the more adamant I am about maintaining strength and flexibility. I know a lot about the body, but I’ve learned so much about specific muscles from my trainer.”

Q: What’s a story about your fitness surprising someone?

A: “I can’t help it — I’m as vain as they come. There is no doubt in my mind that a lifetime of being involved in physical fitness has contributed to my youthful appearance. I’m pleased when someone is surprised at my age. And my favorite anecdote came from my son’s 25-year-old girlfriend when she was following me up the stairs, said, ‘My gosh, Karen, you have a really nice bottom!’”

 

Healthy Recipe, Vegan Cacao Chile Smoothie

We all know cocoa for the chocolate-y goodness it brings to brownies and other treats. Cacao products — which include unsweetened cocoa powder, nibs, and dark chocolate — are rich in iron and other nutrients. Those labeled “cacao” and sometimes “vegan chocolate” are made from the raw bean and are minimally processed. To reap its maximum antioxidant power, cacao is best consumed uncooked, as in this rich-tasting smoothie adapted from “Trejo’s Cantina” by Danny Trejo (Potter, $28). Blended with potassium-rich bananas, nut milk, peanut butter, and dates, it’s low in sugar and fat and high in protein. A big pinch of ancho chile powder adds a hint of smoky spice. — Susan Puckett

Ingredients

• 12 ounces (1 ½ cups) unsweetened vanilla almond milk
• 1 banana, peeled, broken into chunks, and frozen
• 1 pitted date, roughly chopped
• 1 tablespoon peanut butter or other nut butter
• 1 tablespoon unsweetened cacao (or unsweetened cocoa) powder
• ½ teaspoon ancho chili powder
• 4 ice cubes

Instructions

1. In a blender, combine the milk, banana, date, peanut butter, cacao powder, chili powder, and ice cubes. Blend until smooth and frothy.
2. Pour into a tall glass and serve immediately.

 

Article Credit Jay Croft, creator and owner of Prime Fit Content.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Falling is a major fear about growing older – and it’s a leading cause of injury and death among mature adults. It’s also a common problem for people who don’t yet consider themselves “old” in the traditional sense.

But it is not inevitable. Here are the top five ways to prevent falling, according to fitness, health and aging experts.

No. 1: Exercise

The US Preventive Services Task Force couldn’t be clearer: Exercise is the best defense against falling. Merely staying active helps, but exercising more than three hours a week lowers fall risk by 39 percent.

Movement includes anything you do consistently, even walking or cleaning house. But you also need to add resistance training, which includes weightlifting and resistance bands. The goal isn’t to get big muscles. It’s to keep you strong enough to prevent falling.

We all lose muscle later in life. Having less strength makes it hard to catch yourself when you trip (which everyone does, regardless of age). And muscle protects bones, so without it, we are vulnerable to breaks.

• Strengthen your legs. Even if you’re only in your 50s or 60s.
• Practice balancing – again, regardless of age. It’s never too early.
• Exercise helps prevent and treat Type 2 diabetes, which can cause nerve loss and damage in the feet – which makes it hard to stay upright.
• Every time you exercise, you’re improving your body’s ability to move blood to extremities. And you’re helping your brain’s ability to process where you are in relation to other objects as you move.
• Our back, hip, and abdominal muscles are collectively called the core. We need it strong for all kinds of reasons. Balance is at the top of them. Core strength allows us to move well at the hip, knee and ankle.

No. 2: Mind the Prescriptions

Did you know your risk of falling increases if you take four or more prescription medications? So, talk to your doctor and make sure she knows everything you’re taking and why. Don’t assume she’s aware and closely monitoring the list. That’s your responsibility.

No. 3: Fall-proof Your Home

Sixty percent of falls occur at home, the National Institute on Aging says. Remove clutter. Clear walkways of loose throw rugs and electrical cords. Install nightlights. Add support rails in the tub or shower.

No. 4: Wear the Right Shoes

Don’t use flip-flops, even on vacation. Wear high heels only indoors, if at all. Get some good walking and exercise footwear.

No. 5: Eat Well

Protein, calcium and vitamin D are good ideas – but are not miracle cures or preventions. Use alcohol in moderation if at all.

Exercise to Prevent Falls

Don’t let concern about falling prevent you from enjoying life as much as you can. And don’t put it off as just a worry “for those really old folks.”

Strength and balance are essential throughout life.

We’re here to guide you to a healthy lifestyle that includes safe, effective exercising. Stand tall and walk right in to see us. We’ve got your back.

 

It’s Cheaper to be Healthy Than It Is to be Sick

If you think it’s expensive to eat right and exercise regularly, just consider the cost of being cheap with your health.

For example, some people drink so many sodas that eliminating them could save almost $1,000 a year.

That’s from health coach Kathryn Eyring, who presented “It’s Cheaper to be Healthy Than It Is to be Sick” at the Functional Aging Summit, an annual event for fitness professionals who serve people over 50.

We hear similar complaints about fitness all the time. People tell us they can’t afford to exercise. We’re not even sure what that means, since exercise doesn’t actually cost anything, and there are options for everyone.

But… we also notice a lot of those folks spending $5 a day on a Starbucks drink, hundreds of dollars eating out and drinking, and who knows how much on Netflix and all the other subscription TV services that no one thinks twice about these days.

Unhealthy habits lead to untold financial costs – doctor visits, sick days, missed opportunities, prescription medications, new clothes, etc.

But a healthy diet and regular exercise pay off their investment countless times over. Kathryn points out that muscle mass lowers sugar levels; that exercise reduces costs of cardiovascular disease, heart disease, and obesity; and it improves bone health and balance.

So, please think about what’s at the root of the “I can’t afford it” excuse before you pour your next soda while sitting in front of the tube.

We think you’re worth it.

No. We know it.

 

Healthy Recipe, Salt and Vinegar Roasted Potatoes

It’s easy to scarf down a bagful of salt and vinegar potato chips in a sitting. This recipe, adapted from one in The New York Times, captures that irresistible taste in a side dish that’s all-natural, filling, nutrient-rich, and a great source of energy. Soft, flaky sea salt adds subtle crunch and bursts of clean, bright flavor. With the balance of vinegar, only a sprinkle should do the trick. Serves 4-6. — Susan Puckett

Ingredients

• 2 tablespoons olive oil
• 2 tablespoons apple cider vinegar or wine vinegar, plus more if desired
• ½ teaspoon kosher salt
• ½ teaspoon black pepper
• 2 pounds Yukon gold or red-skinned potatoes, scrubbed and cut into 1-1-inch chunks
• Minced chives or green onion tops, for serving (optional)
• Flaky sea salt, for serving

Instructions

1. Preheat the oven to 425 degrees. In a small bowl, whisk together the oil, 1 tablespoon of the vinegar, salt, and pepper.
2. Place the potatoes on a sheet pan, drizzle with the oil and vinegar mixture, toss well and spread out in a single layer, cut-side down.
3. Place in the preheated oven and roast for 15 minutes; toss and roast for 15 to 20 minutes more, or until the potatoes are tender enough to be easily pierced with a fork.
4. Drizzle the remaining vinegar over the cooked potatoes, toss, sprinkle with chives or green onions, if using, and season to taste with flaky sea salt. Add an extra shot of vinegar if you like. Serve while hot.

 

Article Credit Jay Croft, creator and owner of Prime Fit Content.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Have you ever found yourself in a situation like this?

You go on vacation or a business trip, and there’s so much to do in so little time that your exercise routine falls through the cracks.

Between the sightseeing and the visiting and maybe the client meetings, you just “don’t have time” to exercise. Then you return home and find it difficult to get back on track.

Well, it’s a common problem. And, luckily, there’s a simple solution: Keep up your exercise while traveling! It’s easier than it sounds, and you’ll be glad you did – while you’re away and after you’re back home.

Now, we’re not talking about 100% maintenance. That might not be a priority for you, and it’s OK to dial it back sometimes, like when we’re on vacation or focusing intensely on business for a short, defined time period. (Remember, the aim is long-term consistency, not slavish devotion.)

But you need to move that body every day. If you’re on a hiking tour, then you’ve probably got it covered. But if you’re visiting family in another state, it might take a little effort.

Here’s how to make it easier without letting it dominate your trip.

Don’t Leave Home Without Them

1. Versatile workout clothes. Gym shorts that double as swimming trunks. Yoga pants you can wear on tours. Workout shoes that also work for long days walking.
2. Resistance bands, TRX equipment, or a jump rope. These are lightweight, easy to pack, and versatile for in-room workouts if your hotel doesn’t have a decent fitness center or there isn’t one nearby.
3. A yoga mat for more in-room options.
4. A fitness tracker. It’s fun – and amazing – to see how many steps you get while on vacation! It’ll also keep your movement “top of mind” for those days when you’re not already walking a lot.
5. Massage devices like small foam rollers or portable massagers.
6. Swim goggles. Especially if you’re with kids, you might be getting wet!
7. Sunscreen, visor, bug dope, lip balm, hand sanitizer. Don’t let common frustrations like sunburn and mosquito bites keep you from enjoying your activities inside a gym and out of it.
8. Sleep mask and ear plugs. Different settings can bring different distractions from important rest.
9. Reusable water bottle that you can carry while sightseeing and while working out.
10. Your favorite healthy snacks. They might not be available where you’re going, and you don’t want to have to rely on vending machines.
11. Prescription medications and preferred over-the-counters so you stay on track.
12. First aid kit. Nothing major, but a basic set to keep you from running around a strange town looking for a drugstore in a minor emergency.
13. A journal. Record your physical activity, even if it’s just on your smart phone’s note-taking app. It might be hard to remember everything when you get home, and you don’t want to sell yourself short!

Are you in shape for travel? If not, then that’s just one more reason to come see us. We’ll help you get the strength, endurance, flexibility and balance we all need when enjoying time away from home.

 

New Book Highlights Exercise for Long ‘Healthspan’

What’s the most important thing you can do for long-term health and quality of life?

Nutrition?

Sleep?

Stress management?

Nope, although those are all important. It’s exercise, hands down. That’s one of the many powerful points in a new book, “Outlive: The Science & Art of Longevity,” by Peter Attia, MD, with Bill Gifford.

“Exercise is by far the most potent longevity ‘drug,’” says Attia, 50, a former surgeon who focuses on extending “healthspan,” or the length of time when we enjoy our lives as we age without becoming frail, weak or pain ridden.

“Exercise not only delays actual death but also prevents both cognitive and physical decline better than any other intervention,” Attia says. “It is the single most potent tool we have in the health-span-enhancing toolkit — and that includes nutrition, sleep and meds.”

The book is no exercise “how to” manual. Instead, Attia dives deep into the science of living longer and better, and what he calls “Medicine 3.0,” which looks more at prevention of disease than mere treatment of symptoms.

Among the fascinating morsels, Attia says most of us die because of one of the “four horsemen” or primary causes of slow death: heart disease or stroke; metabolic disfunction; neurogenerative disease; and cancer.

Staying fit – and STRONG – help us ward those off. Strong, fit people enjoy independence and living without disease or pain for longer periods of time, period.

Come see us to learn how to apply this philosophy to your own life and health.

 

Healthy Recipe, Greek Lemon Chicken Soup

This fresh take on chicken soup, adapted from one in the third volume of Joanna Gaines’ “Magnolia Table” cookbook series (Morrow, $40), is a riff on the Greek classic, avgolemono. A few egg yolks add body, nutrients, and a velvety texture — no heavy cream required! Along with lemon juice and orzo pasta, this version has aromatics and a garnish of herbs and feta. It’s easy to make, so long as you temper the yolks first with hot broth as directed. Serves 6-8. RECIPE HERE – Susan Puckett

Ingredients

• ¾ cup orzo (rice-shaped pasta)
• 1 tablespoon unsalted butter
• 1 cup chopped white or yellow onion
• ½ cup chopped carrots
• ½ cup chopped celery
• 6 cups chicken stock or broth
• ¼ cup fresh lemon juice
• 3 large egg yolks
• 2 cups cooked, shredded chicken breast (or leftover rotisserie chicken)
• Salt and pepper to taste
• ½ cup crumbled feta
• ¼ cup minced fresh parsley
• Lemon wedges for garnish, optional

Instructions

1. In a medium pot, cook the orzo in boiling, salted water according to package directions. Drain and set aside.
2. In a large soup pot, melt the butter over medium heat. Add the onion, carrots, and celery and cook, stirring occasionally, until tender, about 7 minutes.
3. Add the chicken stock and lemon juice, bring to a boil over medium-high heat, then reduce heat to medium low and simmer uncovered for 30 minutes.
4. In a medium bowl, whisk the egg yolks until creamy and light in color. While whisking constantly, slowly ladle 2 cups of broth, about half a cup at a time, into the broth. (Take care not to pour the broth in too quickly or the eggs will curdle.)
5. Add the yolk mixture, chicken, and cooked orzo to the pot. Season to taste with salt and pepper. Cook and stir over medium-low heat until heated through, about 5 minutes.
6. Ladle into soup bowls and top each portion with crumbled feta, parsley, and a lemon wedge, if desired.
7. Store leftovers in an airtight container for up to 5 days. Orzo will continue to absorb broth, so you may need to add a little more broth while reheating.

 

Article Credit Jay Croft, creator and owner of Prime Fit Content.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.