The decline in Power stems from a decline in the size and efficiency of fast-twitch muscle fibers. Our slow-twitch fibers seem to be much less affected by aging. But, fast-twitch fibers decline rapidly from disuse.
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Have you noticed how much of our physical ability begins to deteriorate as we hit midlife? Things we used to be able to do without a thought become challenging or seemingly impossible. That erosion just accelerates unless we are intentional about retaining it. We've got to train it to retain it.
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Busyness is an affliction of midlife. Career and family, constant striving, chronic stress. Precious little time is left for our own health and wellbeing.
It's "the same old story, same old act; one step up and two steps back."
There is an antidote to busyness. It requires clarity of what is truly essential to us. Then, the dogged persistence to keep first things first.
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I wish I could offer a rosier picture. But, all this stuff is challenging and involves intentional discomfort. And anybody who tries to convince you otherwise and tells you they have an easy button for all this is a charlatan and is full of sh*t.
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Today is a gift. Busyness is a choice. And our enemy.
Be grateful for the gift, choose wisely, and don't give the enemy a foothold.
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After a decade as a fitness coach and a lifetime as an athlete, I've come to one undeniable conclusion about weight loss...
We're going to feel hungry.
No matter which approach to weight loss we employ, we will feel periodic or even persistent cravings, especially in the early days.
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We will need a substantial amount of strength and muscle to make it there. And because we know that we will invariably lose some of that as we pass through each decade of life, it's theoretically possible that we can backcast to estimate how much we need or should work to develop right now.
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That would almost be encouraging, were it not for the caveat that we retain much of that all the way through the subsequent year (0.62 kg or 1.36 lb). We then head into the following holiday season, never having shed much of the weight we picked up from the previous year.
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We all want to look great, stay strong and capable, and enjoy exceptional health. Am I right?? So, to make our muscle as healthy as possible, we need regular strength training and ample protein consumption.
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Of the three macronutrients, protein is arguably the most critical in our efforts to preserve and optimize our healthspan. And MANY true experts would argue it's the macronutrient most critical to our fat loss efforts, which for many has enormous bearing on their healthspan.
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OK, so now you're well equipped with expert do's and dont's, get your butt in the gym and make it a great workout!
Work it. Live it. Keep it.
MidStrong is for life.
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The only significant daily behavior that I am committing to is tracking my daily protein consumption.
Why?
One of my key learnings from 2022 was how essential protein consumption is to our healthspan. Few of us eat enough
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Two things to remember... a little goes a long way, and something is always better than nothing. You may be unable to preserve your usual 3+ hours a week to do your full workouts. But all of us can make or find 20-30 minutes each day to do something.
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Whether it's luggage, groceries, or great-grandkids, our ability to lift objects safely above our head is a functional movement pattern that we'll want to retain throughout our lifespan.
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The eccentric phase of the Lunge, the negative aspect of the movement when lowering ourselves down, is all about deceleration. It is a controlled fall. We use our lower body and core muscles to absorb our body weight and then come to a controlled stop before hitting the floor or stumbling forward.
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The antidote to envy is gratitude. The key to gratitude is less about having what we want and more about wanting what we have.
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She gained weight after having four kids. Over the last 10-15 years she's been so busy as a working mom that she never made time for herself. She got more and more out of shape which led to high blood sugar and diabetes. Since working with us at MidStrong, she no longer needs insulin to regulate her blood sugar. Her goal is a total reversal of her diabetes at some point in 2023.
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Zone 2 is the level of intensity at which we begin breathing a bit more heavily but feel we can sustain that effort for a long period of time and still maintain a conversation
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Middling priorities are those projects and aspirations that might seem important or attractive but which leech away our limited attention, finite energy, and precious time from what is truly essential.
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We don't want your story to end like Dan's. Allow us to help you rewrite the ending.
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