Men…It’s not too late!
I got a ton of feedback from the last MANopause article. Many were surprised to learn that men and women go through similar physiological changes as they age.
This week, I’ll talk about what you men, or women reading for their husbands, can do to slow or even prevent the decline in quality of life.
Just like women, men can get hormone replacement therapy. This is usually the last-case scenario and once you get started there is usually no turning back. If you start to introduce synthetic T into your system your body will likely compensate and shut down it’s own natural production.
Our goal is to naturally prevent the MANopausal decline:
1. Lift weights. As we age, resistance training becomes more important. We must lift heavy loads at least 2-3x a week, as it has shown to improve muscle mass, improve bone health, and improve body composition. And we can’t forget about testosterone – lifting heavy weights increases Testosterone immediately after your workouts!
2. High intensity intervals. Cardio is a great for heart and brain health as we age – but the high-intensity version will also help boost your testosterone levels much more than jogging or biking. Guys who lift weights AND do HIIT tend to have higher T levels.
3. Eat Clean. We all know eating healthy foods is the biggest factor when it comes to having a healthy body composition. Leaner men tend to have higher testosterone levels. It has also been shown that eating high protein diets leads to higher T. Eat balanced meals putting emphasis on lean proteins, fruits, veggies, and healthy fats.
If you’re interested in thriving as you grow older, take action on these things NOW!
Testosterone has been shown to start dropping by 1% a year by age 19.
Everyone of you deserves to thrive, not just survive.
If you need help getting on track come in for your free assessment today:
Let us lay out your custom exercise and nutrition plan to help you thrive!
I just saw this story post on Facebook:
She was moved into a nursing home today.
When told her room was ready she smiled sweetly as she was provided a visual description of her tiny room. “I love it,” she stated with the enthusiasm of an eight-year-old having just been presented with a new puppy.
“Mrs. Jones, you haven’t seen the room …. just wait.”
“That doesn’t have anything to do with it,” she replied. “Happiness is something you decide on ahead of time. Whether I like my room or not doesn’t depend on how the furniture is arranged, it’s how I arrange my mind. I already decided to love it. It’s a decision I make every morning when I wake up.
I have a choice; I can spend the day in bed recounting the difficulty I have with the parts of my body that no longer work, or get out of bed and be thankful for the ones that do. Each day is a gift, and as long as my eyes open I’ll focus on the new day and all the happy memories I’ve stored away, just for this time in my life.”
She went on to explain, “Old age is like a bank account, you withdraw from what you’ve put in. So, my advice to you would be to deposit a lot of happiness in the bank account of memories Thank you for your part in filling my Memory Bank. I am still depositing.”
And with a smile, she said: “Remember the five simple rules to be happy: 1. Free your heart from hatred. 2. Free your mind from worries. 3. Live simply. 4. Give more. 5. Expect less.”
(Disclaimer I did not personally write this beautiful story.
I was moved by it and wanted to share. Photo by Dina Goldstein)
The story reminded me that November is a great month for gratitude – with Thanksgiving coming it’s a great time to recognize the good in our lives and what you are thankful for.
Expressing gratitude is an essential part of recovery. In psychology research, gratitude is strongly and consistently associated with greater happiness.
Simply put, the happier we are, the faster we recover from stress – and the less stress we have, the less body fat we gain or retain.
Positivity helps us tap into the parasympathetic nervous system, or “PNS.”
The PNS is the system that relaxes us and calms us down.
Activating the PNS lowers stress hormones (cortisol) that make us store fat.
Cortisol is our friend in times of “fight or flight”, but it is our enemy if we’re not being chased by a lion. When cortisol is high ALL the time (like when we’re bombarded with stress) cortisol makes us store fat.
The more positivity we have in our lives (like expressing gratitude) the more we can dampen the effects of cortisol.
So, express gratitude and soak up the positivity: you’ll be happier and leaner!
Here are a few ways you can express gratitude in your day:
- Keep a gratitude journal
- Write a thank you note
- Thank someone in person
My challenge for you this month: Write down one small thing that you are grateful for every day.
If you want, join me in posting it on Facebook or send me in an email once a day until Thanksgiving. Saying it out loud or putting it down on paper is one of the best ways to express gratitude!
Remember each day is a gift! The more gratitude you share the happier you will be and it will pass on to others around you!
My Daily Gratitude: I am thankful for my sweet baby girl Ella, who truly is a bundle of joy!
I feel better already!!
In almost every sport, accelerating quickly is key to playing well.
You can easily lose an opponent on offense or keep up with anyone on defense – plus, you’ll cut quicker and dodge better.
One of the best ways to improve acceleration is to improve first-step quickness.
Try this drill to build a better first step:
If you want to discover the best drills and exercises to help your athlete get faster and have a better first step, schedule your free Athlete Performance Assessment today:
When our third child Joey was born, so many things changed.
No joke, I must have heard this 100x in the last few months:
“Now you’re going from man to man to zone defense.”
Things came up I did not even think about!
One of them was getting 3 car seats in Vanessa’s car.
Our car definitely had the capacity for 3 seats, but we had to put Bella’s in the 3rd row.
In an effort to not drive my hard working wife with 3 kids under 4 years old crazy, we needed to get Bella to be able to buckle herself in her car seat without help.
At first, it was not looking good.
Bella had a very tough time even holding the buckle, let alone buckling it.
I put her in and would sit there with her, sometimes for 30 minutes.
She would get frustrated and start to cry, very quickly.
I would get frustrated too.
I then realized I was going about this all wrong.
Every time Bella would try, she knew there was frustration and failure coming up.
I was giving her something to do that was not impossible, but definitely beyond her current development.
I remembered what was needed to learn a new skill.
Many times when you are learning something new, you need to practice it in small chunks first.
So that’s what we did.
I started putting the seatbelt half way in… and she would finish it.
Then only a 1/4 of the way in.
She started to love putting on her seatbelt because she was experiencing small wins.
In fact every time she got a buckle in she would yell “Bullseye!!”
After only a few days, she nailed it, all by herself.
I was not alone in this victory, both her grandmas, Coach Chris (Bella’s trainer) and Vanessa played a huge role.
The same can go for us:
Are you making things too hard?
Are you trying to do everything at once?
Set yourself up for success and commit to doing something easy.
If we try to do everything at once we are setting ourself up for failure.
Give yourself permission that the ONLY thing you need to do to achieve success is drink 1/2 your BW in water.
When you do this, you will give yourself the confidence to keep going.
Don’t commit to lose 30 pounds, commit to losing 1/2 a pound every week.
It’s more realistic – and it’s healthier.
Consistency wins every time!
It’s hard getting to bed early.
I know that now more than ever – with a baby, every second after she falls asleep is ME time.. time to get things done, spend with my hubby or just relax and BREATHE!!
But, I still know I should be getting to bed earlier.
I know this because the hours before midnight are SO precious! If you remember from last week, sleep before midnight is the most valuable.
One of the best tips that I’ve discovered that’s helped me get to bed earlier is this:
Set an alarm 30 minutes BEFORE bedtime to
remind you to start getting ready.
IT’S AMAZING! Setting an alarm before bed! Who would have thought?!
I have a Jawbone fitness tracker with a feature that allows you to set an alarm for bedtime.
So every night at 9:30pm it buzzes on my wrist and the app on my phone flashes a message, “It’s time to start getting ready for bed.”
My husband totally makes fun of me for this – he calls me grandma and asks “Who has an alarm for bedtime?!”
But guess what? It works!
As soon as my alarm goes off it reminds me that I should get bed. It’s like having a coach (or your mom…) reminding you to do what’s best for you.
I like setting an alarm for 2 reasons:
- It’s a true reminder to go to bed – sometimes we just lose track of time and need a reminder
- It tells us it’s time to start getting our bedtime routine going. If you don’t have one now, I recommend setting up a bedtime routine. It signals our bodies that it’s time to calm down and get ready to sleep.
If you have a fancy wrist band or fitness tracker to do this, that’s awesome, BUT You don’t need one!
Simply set an alarm on your smart phone or a real alarm clock (that thing that sits on your bedside table) to repeat every night at the same time.
The best alarm clocks are the kind that you have physically shut off because it forces you to stop what you are doing.
Give it a try! Be like me and grandma… set an alarm and GET TO BED!