Bone health with Dr. Susan Brown

Dr. Susan Brown is an acclaimed medical anthropologist, nutritionist, and author of Better Bones, Better Body. She has more than 20 years of experience in the area of bone health and is widely consulted with on many health issues. Today she is sharing a few ways to build and maintain bone health.

One of the keys in building and maintaining bone health is proper nutrition. In fact, there are 20 nutrients that are essential for bone health. You can find a complete list of these at www.betterbones.com. Most people will need to supplement, as it is difficult to get the proper amount in a typical diet. However, a diet that is high in fruits, vegetables, nuts, seeds, and protein is a great start.

Most people have heard that milk is essential to creating healthy bones. While it is a factor, it has been proven that a higher dairy intake does not necessarily prevent fractures and may actually cause other problems such as hardening of arteries and development of kidney stones. It really takes a balance of all the nutrients.

Another key in building bone health is exercise. Building muscle will build bone. Activities that are great for building bone health including walking, perhaps with a weighted vest, and jumping or hopping. Exercises that build the back muscles are also great techniques to incorporate.

In addition to nutrition and exercise, reducing stress is another key to great bone health. Stress, cortisol, and adrenaline can damage bone. Introducing mindful exercises like yoga can prove to be helpful. This will put a load on the bones, while also reducing hormones of distress.

If your bone density is low, consider working with a physician or bone health center to uncover the causes of your bone loss. To connect directly with Dr. Susan Brown or to learn more about her bone health programs, visit www.betterbones.com.

The menopause solution | Dr. Stephanie Faubion

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Should I do yoga? | Julie Zuzek

In this episode, we get into Yoga Basics with Julie Zuzek. Julie is the founder Corporate Yogi. She helps entrepreneurs grow businesses that are purpose driven and profitable. She is a business coach, a yoga teacher, and host of a podcast.

Julie points out the key benefits of yoga. Yoga iis not just physical, rather it is something that goes deep into our minds. She talks about the physical benefits of Yoga.  It is great for developing flexibility. Just like strength training increases our muscle mass, yoga lengthens our muscles. Then, it increases our body strength. Yoga uses only human body-weight and not any equipment or machines. So, it tends to be a safe way for people to exercise.

Julie mentions how Yoga can help us reduce stress in our life. Relearning to breathe is something people struggle when they first come to yoga. Yoga tends to allow one to breathe in a larger capacity. And that is what allows one to reduce stress in one’s life.

Julie explains different types of Yoga. Bikram style of Yoga is one of the major modalities she teaches. It is something that involves a specific series of 26 poses and two breathing exercises. Ashtanga is another series she teaches. Another yoga type she mentions is Yin Yoga. It takes 4-10 minutes to complete a single posture. It allows us to focus on our breath and also reduce stress. She also mentions Iyengar which is quite popular as well.  It teaches one how to align the body. These are the common styles in the yoga spectrum.

Julie believes one should keep trying Yoga until he or she finds the right type that is for him or her. Finding a connectable, accessible and trustable teacher is important as well.

Hope you enjoyed the session!

https://40plusfitnesspodcast.com/45

https://40plusfitnesspodcast.com/46

Music: Ben Sound Royalty Free Music

Ready to Rumble

This week, John and Tammy are ready to rumble. To this point, they’ve been persistent and shown patience, but now it’s time for progression. They’re charged with stretching what they’re capable of doing and experimenting with pushing those boundaries. They’ve built a good foundation, but now it’s time to build the house upon that foundation.

John’s approach will be to rebuild his athleticism. He will want to mix focus and play with added intensity. Both John and Tammy will reconnect with that competitive spirit, only this time they are competing against the John and Tammy of yesterday.

Last week was a busy week for Tammy and she did not have as much opportunity to practice focus and play. However in the afternoons, she had some down time and was able to do some squats and other physical activity. She even encouraged some of her coworkers to participate. Tammy used to be a dancer, so one approach that might work for her is to adopt some sort of dance in her workout routine—perhaps Zumba or watching dance routines from YouTube videos.

The changes that John and Tammy have been making are clear, as people are starting to notice a change in their physical appearance. This has helped to encourage Tammy’s sister to begin her own fitness program soon. Though John’s physical results appear to be more obvious than Tammy’s, she is not letting herself get discouraged. After all, they are both making progress and each person’s success is a success for them both as a couple.

John and Tammy are ready to rumble, as they are now focused on their progression. This week, they will find ways to add intensity to their workouts, while finding their inner beast.

Discussions about sleep

Do you have patience, persistence, and progression

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Going from project to lifestyle

Today, we are going to talk about lifestyle.

Often when people approach a new diet or exercise regimen, they have a goal in mind, for example losing 10-20 pounds. It’s important to have a target. But after you achieve that target or you fail to reach it, there seems to be a period of time when many people slip and let it all go.

I find this most often happens when the project (the diet) wasn't something they ever intended to sustain. And when they go back to doing what they did before the project, they end up where they were before, if not worse. That’s why you need to think about the changes that you put in place as being something that you can generally sustain for the long term.

Try making sustainable changes to your lifestyle so that you can maintain your healthy life even after achieving your initial goals. Long-term success requires supports from your family and friends. This may take some time. You're different. You're eating different foods, doing different things. Eventually, they come to understand. As you build this new healthy lifestyle, be sure to explain your why to you family and friends. This will help them get more comfortable with the changes in you.

I recommend limiting yourself to one sustainable healthy behavior at a time and work to make that stick.

Mindset also plays an important role in building a good lifestyle. Work on changing your language, find balance in your life, and build stronger relationships with the people around you. All of these will make you happier and that will make you healthier.

This is your life and you can do this.

Healthy habits | Dr. Cris Beer

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Nelson finds crossfit

Nelson is a sports fanatic at heart. In high school, he played multiple sports and even went on to wrestle in college and internationally. After he got married, he moved to Minnesota to raise his family. In his 40s, he put on some weight, but was soon able to find the perfect fit for his fitness journey when he stumbled upon Crossfit.

After putting on some weight, he began looking for a way to get fit. He signed up to run half-marathons and was eventually running eight per summer. However, he started having pain in his hip that wouldn’t go away. At 52 years old, Nelson was told that he had arthritis in his hip and that the damage was so bad, he would need a hip replacement. He realized he would no longer be able to run half-marathons with the state of his hip and needed to find some other way to continue his fitness journey.

After stumbling upon his local Crossfit establishment, he decided to give it a try. He did his Crossfit baseline and was hooked. Nelson has been doing Crossfit now for a year and a half. Not only can he do deep squats, but his hip is feeling much better.

At first, however, he wasn’t able to do the prescribed weight on all of the Crossfit workouts. He was able to work through scaling, where he did the same workouts as the rest of the Crossfit participants, but with less weight or no weight until he was able to learn the correct form. He was able to reclaim his own inner athlete and continue his fitness growth and progression.

In addition to improving his health, Nelson has found a whole new group of friends in his Crossfit community. He considers this supportive community of participants and trainers as being like his second family. In the end, Nelson found Crossfit to be the perfect solution that matched his fitness desires and goals.

Why didn't I lose weight with crossfit?

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Can I get a good workout with a Wii?

If you own a Nintendo Wii, you know it can be a very fun and enjoyable activity for the whole family. Did you know it also has a lot of great health benefits?

In fact, there have been several studies done on the health benefits of the Nintendo Wii. One such study was published in The Journal of Strength and Conditioning Research in February 2014. This study selected 22 people, with half classified as doing high intensity trained exercises and the other half classified as doing low intensity exercises. They all played four different games on the Wii, including boxing, tennis, cycling, and step. They also worked out on a traditional treadmill and stationary bike. The results on all of these modalities were then measured.

While the Wii was not as effective in building cardiovascular health as the bike and treadmill, the results were still pretty good, especially for the low intensity group. All participants reported the Wii workouts as being much more enjoyable than the bike or treadmill. Of the four Wii games used, boxing had the best results, yet tennis yielded the least results.

So are you wondering if you should get a Wii?

The first question to ask yourself is what are your goals? If improving cardiovascular health is important to you, what is something you will keep doing for the long-term? What do you find enjoyable? What will keep you engaged? If you’ve played sports in the past or enjoy playing sports, the Wii may be a good choice. Especially during the winter months, adding the Wii into the mix with your other cardio activities will keep things fresh and offer another opportunity for the whole family to get involved.

As kids, playing was the norm. As people get older, they tend to lose this sense of play. However, play needs to be part of your program. Make your fitness program dynamic and fun, perhaps through using the Nintendo Wii. To purchase a Nintendo Wii through our affiliate link, click here.
http://www.ncbi.nlm.nih.gov/pubmed/26504308
http://www.ncbi.nlm.nih.gov/pubmed/26513387
http://www.ncbi.nlm.nih.gov/pubmed/26469308
http://www.ncbi.nlm.nih.gov/pubmed/26556091
http://www.ncbi.nlm.nih.gov/pubmed/26556092

Nintendo Wii Console Black with Wii Sports and Wii Sports Resort

Nintendo Wii U Console 8GB Basic Set – White

Wii Fit U w/Wii Balance Board accessory and Fit Meter – Wii U
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The value of play part 2

Play Golf Forever | Suzanne Clark

Body by science | Dr. Doug McGuff

This is the second part of a two-part interview with Dr Doug McGuff . In this episode, we discuss the principles behind the book “Body by Science”. Dr McGuff co-authored the book with John Little.

At the age of 15, Dr Doug McGuff became interested in exercise, diet and human performance. He took up weight training to improve his performance in the sport of bicycle motocross. He traded janitorial services for membership in a local gym.

In 1989, he graduated from the University Of Texas Medical School At San Antonio. He served as the chief resident at University of Arkansas for Medical Sciences at Little Rock. From there, he served as faculty at Wright State University Emergency Medicine Residency. In 1997, he realized his lifelong dream when he opened up Ultimate Exercise.

Dr. McGuff's program has always been high-intensity. Over the years, he continued to tweak his program to continue progressing. He turned his attention to finding the lowest volume necessary to still see results.  He found that intensity was the key, not volume.  Those principles are reflected in the Body by Science book. It is a combination of his own experience and scientific studies. 

In the book, McGuff showed how the intensity comes by slowing down the exercise. He says the purpose of slowing down the exercise is not just going slow. There is nothing magical about that. It’s the focus and intent that changes things. It’s important to set a benchmark workload and progress over time following that benchmark. There is no reason to rush and try to achieve anything quickly. Taking time and focusing on safety at the time of weight-lifting are important.

The book discusses many other aspects of human body and muscular development.

https://40plusfitnesspodcast.com/primal-prescription-doug-mcguff/

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