For years, we’ve heard the warning, “Sitting is the new smoking.” We’ve been encouraged to get out of our chairs, take walking breaks, stand more, and avoid spending long stretches sitting throughout the day. That advice still has merit and moving regularly is essential for our health, but can sitting be the new fitness advice?…
In a culture that celebrates “more, harder, faster,” stepping back can feel like failure. Lowering the weight, using props, reducing intensity…it can mess with our ego. But, here’s the truth: sometimes the fastest way forward is to take a strategic step back. When you meet your body where it is, instead of forcing it where…
As we age, one of the most important things we can do to maintain independence is keep our legs strong. Think about it, every time you get in and out of a chair, rise from the toilet, or slide into your car, you’re essentially doing a squat. If those muscles aren’t strong enough, everyday activities…
Power is the combination of strength and speed — the ability to generate force quickly. In practical terms, it’s not just how much weight you can lift, but how fast you can apply that force. Think of a golfer hitting their long drive, a sprinter exploding off the starting line, a basketball player leaping for…
At a recent panel, I was asked what the best approach is to protect joints and reduce pain in menopausal women. As women transition through menopause, hormonal changes can lead to joint discomfort, muscle loss, reduced bone density, and increased injury risk. But there’s good news—smart strength and movement training can protect joints, minimize pain,…
Most women suffer through menopause in silence. As they transition through midlife, many women experience hot flashes, night sweats, weight gain, joint pain, insomnia, decreased libido, mood swings, and brain fog. These symptoms can significantly impact a woman’s quality of life, career, and relationships. Shockingly, only 15% of women receive evidence-based medical interventions for menopause…
Exercising isn’t just about looking good. Staying active and maintaining good health are critical for enhancing your quality of life and ability to perform activities of daily living (ADLs) as you age. Regular exercise strengthens your body, boosts energy levels, and improves overall function, enabling you to enjoy independence and vitality in your later years….
Living a long, fulfilling life is a goal many of us strive for, but it’s not just about adding years to our life; it’s about adding life to our years. This is where the concepts of life span and health span come in. Life span refers to the total number of years a person lives,…
As many people age, they decide to downsize and move to a home or location without stairs. It makes sense to want to reduce your footprint so that there’s less to take care of. Also, as you age, perhaps your knees aren’t as strong as they were. You start to develop aches and pains. Then,…
Over the last 4 weeks, we’ve learned 4 General Themes for how to live long and healthy based on areas where high concentrations of Centenarians live in Japan, Italy, Greece, and Costa Rica. How Does That Correlate to Vancouver WA, USA?! 1. Increase Unconscious Movement People who live in Blue Zones experience a vast amount…
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