DonnaJean Wilde, a 58-year-old retired educator, made headlines recently when she set a world record for abdominal planking by a woman.
In Athletic Health, Fitness & Exercise, Healthby

Hold On!

Gaining Plank-spiration from a 58-year-old World Record Holder

DonnaJean Wilde, a 58-year-old retired educator, made headlines recently when she set a world record for abdominal planking by a woman.

She received official recognition from the Guinness World Record folks for holding a plank for 4 hours, 30 minutes and 11 seconds in Magrath, a town in Alberta, Canada. That was 10 minutes longer than the previous record, set in 2019, Guinness says on its website.

“The challenger’s forearms and toes must touch the ground at all times,” Guinness explains. “The remainder of the body must be lifted off the ground and be kept straight throughout.”

Wilde says she has long suffered chronic pain in her hands and arms. She came to love planking after she broke her wrist and was limited in her activities.

During training, she would read, watch movies – and even completed the work to earn a master’s degree, Guinness says.

You can watch a video on DonnaJean’s achievement on YouTube.

The male record is held by former Marine George Hood, who planked for 8 hours, 15 minutes and 15 seconds a few years ago at age 62.

Even people who are very fit will struggle to hold a plank for more than a few minutes. And good news: You don’t have to! The plank is great for core training, posture, gait, balance and more, can be done anywhere, and has many variations.

“Anybody can do what I do,” George told the media after reclaiming his title. “Everybody has to start somewhere.”

The Plank 101

It’s safe for people over 50 – as DonnaJean and George prove. “This is probably the best exercise you’ll ever do,” AARP blogger Barbara Hannah Grufferman wrote.

Research shows the benefits of regular planking.

It helps your midsection without the strain of crunches. And it works more than just the abs, targeting the entire core, which wraps around us and stabilizes our bodies while doing everyday tasks. Stability and balance are essential for functional fitness.

When you’re in the plank position, you’re working just about every muscle in your body. The focus is on the core and abs. But you’re also using your legs, arms and back to stay in place.

We’re happy to show you in person, but here’s the basic idea. Start by lying face down on an exercise mat. Keep the elbows close to your sides, the palms facing down, and the fingers facing forward. Lift up, keep your body straight, and put your weight on your elbows and feet.

Engage those core muscles and hold on.

Aim for 30 seconds at first. Rest a minute. Try for three rounds of that to start, a few times a week. You’ll be amazed how fast you advance.

Motivation for Everyone

Let DonnaJean and George serve as inspiration, no matter what your goals are.

“Keep trying and keep practicing,” she told Guinness. “I actually still can’t believe it. It feels like a dream.”

Dreams come true at any age. Come see us today and let’s bring yours to life.

Tips to Eat Better at Restaurants

Our friend James misses the pandemic lock-down.

“That’s when I lost so much weight and got super-lean,” he says wistfully. “It’s too hard to eat right when I can go to restaurants and have huge servings. Too much temptation!”

Forced eating at home might’ve made it easier for James, 60, to restrict his calories. Restaurants can be danger zones when you’re trying to eat healthy.

Keep your guard up and remember these simple tips.

  1. No bread or chips before the meal.
  2. Order chicken and fish that’s baked or broiled, not fried. And no breading.
  3. Skip anything that’s “all you can eat.”
  4. Share entrees or ask the waiter to box up half before he brings it to your table.
  5. Get salads without meat, cheese and croutons; ask for dressing on the side.
  6. Limit liquids to water, tea and coffee. Even smoothies can be jacked up with sugar. Cocktails and wine? Empty calories, and hard to stop after one.
  7. Avoid fried appetizers or anything breaded, wrapped in cheese, or dripping in sauce.
  8. Enjoy vegetables. Ask them to be steamed without added salt. Ask your waiter to sub them for starchy rice or baked potato.
  9. Don’t be afraid to ask. Your waiter should know enough about the food to offer healthy substitutes. At fast-casual restaurants, ask for half the normal servings of high-calorie components, like rice.
  10. We all love French fries and ice cream. Try to do without. If you can’t, share an order just occasionally.

Healthy Recipe, Overnight Coconut Cream Pie Oats

If you’re a fan of coconut cream pie, you’ll love this genius make-ahead breakfast idea lightly adapted from a recipe in Kat Ashmore’s “Big Bites.” Thickened with tiny, antioxidant-rich chia seeds, these grab-and-go treats are creamy, filling, refreshing, and packed with nutrients and fiber. A sprinkling of toasted coconut adds crunch. Serves 4. – Susan Puckett

 

Ingredients

  • 1 cup full-fat coconut milk
  • 2 cups unsweetened almond milk
  • ¼ cup maple syrup
  • 1 teaspoon vanilla extract
  • 1 ½ cups old-fashioned oats
  • 1/3 cup chia seeds
  • ¼ teaspoon kosher salt
  • 1/8 teaspoon ground cinnamon
  • Optional toppings: toasted shredded unsweetened coconut, strawberries, blueberries, peaches, mango, banana, toasted sliced almonds

 

Instructions

  1. Have ready four 12- to 16-ounce lidded wide-mouthed glass jars or other containers.
  2. Shake or stir the coconut milk to blend if the cream and water have separated, then pour 1 cup of the blended coconut milk into a large bowl.
  3. Add the almond milk, maple syrup, vanilla, oats, chia seeds, salt, and cinnamon. Whisk until thoroughly combined.
  4. Divide among the jars, cover with lids, and refrigerate overnight. (The oats will keep in the refrigerator up to a week.)
  5. Serve with coconut or fruit of choice.

 

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

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

In Athletic Health, Fitness & Exercise, Healthby

Pickleball, Recovery and More for the Holidays

The holidays bring a bonus benefit to working out regularly or shopping for someone who does: There are so many great gifts to consider, and at every price point, too!

From the classic and affordable – to the trendy and expensive, you can’t go wrong.

Here are some of our favorites to get you thinking in the right direction. How can you encourage your loved one on his or her fitness journey? Or – maybe even better – how can you treat yourself in the same way?

  1. Pickleball set. The game that keeps on growing … and shows no sign of slowing down in popularity. Like many items on this list, you can find variations just about everywhere. But this set from Nettie comes with four paddles, four balls, four sweatbands, and free shipping.
  2. Elbow and knee ice pad. Recovery is hot, hot, hot these days. This compression sleeve brings the benefits of cold-therapy and wraparound technology together. This is a reusable and affordable way to try it out.
  3. Yes, socks make great gifts for active adults – even though we always dreaded getting them when we were kids. Try these grip socks for yoga or safe lounging; Bombas, which donates a pair for every pair you buy; or stuff a stocking with a 3-pack of moisture wickers available everywhere from Target to Lululemon.
  4. The Workout Dress. This might be what Audrey Hepburn would’ve worn to a Jane Fonda workout class: a little black dress that’s sporty, flattering, and functional for all kinds of exercise.
  5. If you’re stuck for an idea, just about everyone will always be happy to have an extra pair of tights – also available for as much or as little as you want to spend.
  6. Leg compressors. For those looking to spend several hundred dollars on trendy, techy recovery gear… consider the Normatec 3 Legs, which bring air compression to you. They promise “a restorative massage using 7 levels of pressure” and something it calls biomimicry “to relieve pain and revive muscles.”
  7. Folding treadmill. This is ideal for days when you’re stuck inside because of the weather, or to use with an adjustable desk when working from home. Again, many models to try. Amazon recommends this one.
  8. Personalized gym sign. With so many people using home gyms, why not put up your own sign? This fun idea lets you personalize your family’s workout space with a cheeky bit of branding.
  9. Eat out – right. A local vegan restaurant has caught your eye. Or maybe that place with the quinoa burgers and organic salads. Whatever it is, make a reservation with the loved one on your list, and you’ll both enjoy a new experience together.
  10. Lessons, classes or private training sessions. Give the gift of a new experience or some expert coaching. Talk to us about options here or locally that would be fun.

 Of course, the best gift is your time and attention. So, go on a walk or bike ride with people you love, or whatever activity appeals to you. Come see us to see how to make next year the fittest and best yet. Happy Holidays!

Your Time: One of the Healthiest Gifts

When Pat moved to a new town in her 60s, she quickly visited the local animal shelter to volunteer. Pat always has been an animal-lover, and she thought volunteering would be a good way to meet people and learn about the community.

And she was right. She made new friends and found a purpose in serving the animals, many of them desperately neglected or abused. “There’s something I can do to help. It gives you such a feeling of love, which obviously makes you feel good — to do something for this little creature that is beyond words,” she says.

Experts say older people who volunteer typically give more time than any other age group. More than 18 million older adults contribute 3 billion hours of community service each year. They help in a wide range of services – helping other seniors and at-risk youth, providing education and job training, and pitching in after natural disasters.

“A growing body of research shows an association between volunteering and mental and physical health benefits,” the organization says.  “In particular, older volunteers report lower mortality rates, lower rates of depression, fewer physical limitations, and higher levels of well-being.”

Studies show volunteers walk more, perform everyday tasks better, and are less likely to develop high blood pressure, among other benefits.

You can learn about volunteer opportunities at community centers, organizations like the Lions Club, community theaters, museums, places of worship and more.

For Pat, volunteering is part of her healthy lifestyle that includes eating right and exercising five times a week with weights and yoga. And the payoff continues: Just this year she found her own new furry friend at the shelter. She and Blondie couldn’t be happier together.

Healthy Recipe, Almond Thumbprints

 

You can enjoy thumbprint cookies even if you’re vegan, avoiding gluten, or watching your sugar. Follow this recipe, adapted from Yossy Arefi’s “Snacking Bakes” (Potter, $25). They’re  super-simple to make, requiring only one bowl and one pan. The texture is softer than most cookies, and they’re satisfying and festive. Makes 12. — Susan Puckett

Ingredients

  • 2 C almond flour
  • 1 tbsp cornstarch or tapioca starch
  • ¼ tsp fine sea salt
  • 4 tbsp unsalted butter (dairy or vegan), melted
  • ¼ C maple syrup
  • 1 tsp vanilla extract
  • ½ tsp almond extract
  • 3 tbsp smooth jam, any flavor

Instructions

  1. Position rack in center of oven. Preheat to 350. Line large, rimmed baking sheet with parchment paper.
  2. In large bowl, combine almond flour, starch, salt. Stir until well mixed.
  3. Add melted butter, syrup, vanilla, and almond extract. Stir until well combined. Dough will be soft and slightly sticky.
  4. Using cookie scoop or spoon, evenly space 12 heaping tablespoons of dough on cookie sheet. Indent center of each dough ball. Fill each center with about ½ teaspoon of jam.
  5. Bake cookies on center rack until surface is matte, slightly puffed, and golden at the edged, 10-12 minutes.
  6. Let cool on baking sheet. (They will remain somewhat soft.)

 

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

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

Here are a few more items to add to your gratitude list, all related to how fitness enriches our lives at any age.
In Athletic Health, Fitness & Exercise, Healthby

Give Thanks for These 15 Fitness Facts

Anytime we think about gratitude, most people often put their health high on the list.

And not much boosts your health quite like healthy habits – including regularly exercising, eating right, sleeping well, and managing stress.

It’s always a good time to express gratitude. And here are a few more items to add to your gratitude list, all related to how fitness enriches our lives at any age. Can you think of any others?

  1. You’re never too old to start exercising and see immediate health benefits – for your body, brain and spirit.
  2. Over-50 fitness is a growing trend in the industry around the world, as more gyms, studios, manufacturers and “thought leaders” continue to see the economic power of “older” people wanting to stay healthy.
  3. You can exercise anywhere – with a lot of equipment, with a few items, or with nothing but your body and some motivation.
  4. Consistency is key to success, and it’s liberating to accept this truth – rather than to always be chasing instant results or miracle cures, and berating yourself when you fall short some days.
  5. We can enjoy occasional, big meals more when we’re practicing healthy lifestyles consistently. That doesn’t mean we get to eat more food at them – just that we’re allowed moderate indulgences when we are regularly exercising and eating right.
  6. We sleep better when we exercise regularly. And is there anything better than sleeping well?
  7. Exercise lowers stress, high blood pressure, cholesterol, risk of diabetes, and obesity – just for starters.
  8. It keeps us stronger when we come down with illnesses, and it helps us recover from surgeries and other setbacks
  9. Exercise is good for brain health, improving memory and mood, and lowering the risk of dementia and Alzheimer’s disease.
  10. Staying fit and eating right are the best defenses against heart disease, the No. 1 killer in the United States and many other countries.
  11. Weightlifting has a greater effect than running, walking or cycling on lowering the risk of heart disease, according to the British Telegraph.
  12. Exercise is the miracle drug. It’s good for your bones, muscles, balance, heart, mental health and sleep.
  13. Fit folks are better lovers. At any age.
  14. Your grandkids will want to play with you more when you’re ABLE to play more.
  15. Most people love to travel freely. And that requires strength, stamina and flexibility. In other words – fitness!

Enjoy the holidays, other big events, and daily life as much as possible. Offer thanks. And give love – to everyone, including yourself.

We’re here to help you do that with safe, fun and effective guidance to help you feel better, look better, and move better!

Being Grateful Is Good for Your Health

Here are a few more items to add to your gratitude list, all related to how fitness enriches our lives at any age. Gratitude is important every day. 

It’s good for our physical, mental, spiritual and social health – and it even has a relationship to exercise.

“Studies suggest that making a habit of noticing what’s going well in your life could have health benefits,” the US National Institutes of Health says.

Age can make us more grateful, when we consider the power of our life experiences and our good fortune, along with our perspective and wisdom. Try to deliberately take a few moments each day to express gratitude — to other people, to your idea of God, and in a daily journal. Writing down reasons to be thankful really does wonders to fight self-pity, depression, and bad moods.

When we focus on our blessings (like generally good health and mobility), we’re less likely to be down in the dumps about our challenges or shortcomings (like what we assume our bodies can’t do anymore).

Studies show gratitude improves your emotional wellbeing and stress management. It has been linked to fewer signs of heart disease. Meditating and practicing kindness have similar benefits, the NIH says.

Psychology Today reports that grateful people have fewer aches and pains and feel healthier than other people. They’re also more likely to take care of themselves, exercise more, and keep regular checkups.

Why else should we be thankful for giving thanks?

It reduces symptoms of depression, our urges to overeat, and high blood pressure, studies show. Plus, it helps us sleep. So, try counting your blessings at night, not sheep. And come see us to learn how exercise enhances everything (including gratitude).

Healthy Recipe: Vegan Stuffed Butternut Squash

Prepared flatbreads from the supermarket — such as pocketless pitas or naan — are great to have on hand as the basis for an impromptu pizza. This healthy, summery combo is adapted from one in “The Big Book of Pizza” by the Food Network magazine. To keep the crust from going soggy, the tomatoes are squeezed of their juice before chopping and added to the crusts along with the olives and cheese. Serves 4. — Susan Puckett

Ingredients

  • 2 large or 3 medium tomatoes
  • 1 tbsp extra-virgin olive oil
  • Salt and pepper
  • 3 cups baby arugula
  • ½ cup pitted kalamata olives, chopped
  • 1 tbsp rosemary
  • 1 medium red onion, peeled and cut into ½-inch-thick rounds
  • 4 pocketless pitas 6 to 8 inches
  • ½ cup ricotta cheese
  • 4 ounces shredded part-skim mozzarella cheese
  • Red pepper flakes

Instructions

  1. Core and halve tomatoes. Squeeze juice, seeds into large bowl. Whisk oil, season salt, pepper. Add arugula but don’t toss. Set aside.
  2. Dice juiced tomatoes. Toss in another bowl with olives, rosemary.
  3. Preheat grill, stovetop or skillet to medium-high, or oven to 400.
  4. Brush onion rounds with oil, season with salt. Grill 3-4 mins per side. Transfer to plate, separate rings. Reduce grill or stovetop heat to medium.
  5. Brush both sides of the flatbread and grill, 2 to 3 minutes each side.
  6. Remove from heat. Top with tomato-olive mixture, ricotta, mozzarella, onion. Return them to the grill and cover, or place in preheated oven, until cheese melts, 2 to 3 minutes.
  7. Toss arugula with tomato dressing and pile on pitas. Season with salt, red pepper flakes, drizzle with a little olive oil. Serve immediately.

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

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