Month: November 2024

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Take Some Half-Days Off

In reviewing my schedule at work, checking my vacation time remaining thru yearend, and realizing that I needed some downtime, I took multiple half-days off recently. Since the afternoons were going to be filled with sunshine and 70’s, it was amazingly efficient to work in the morning and then effectively “fun” to enjoy the lovely weather.

These half days helped me get some projects done that had been dragging on for months. Walking in the sunshine and laying by the pool gave me time to think. Yes, think. The thinking time for many of us also requires time to do the execution.

Here it is, prior to Thanksgiving, and I have my goals thru midyear next year already written down and why. I’ve registered for the National Senior Games, which are in late July-early August; expecting that this completed registration will help hold me accountable to stay in shape without getting injured, so that I can “show up” for these NSG.

Another goal was truly looking at my over net worth, as well as the investments that make up my Health Savings Account (HSA) and 401K. Research continues to reinforce that the best investments are “passive”, buy and hold style investing. I was pleased to see that the investment decisions I made for these HSA and 401K accounts are well above the S&P 500 trajectory.

Also, I was able to go to bed much earlier and catch up on some sleep, as the half days off gave me the opportunity to get stuff done instead of squeezing so much in from 5pm-9pm.

Recommendations: 1) Use every single hour and day of vacation time, as you will NEVER get it back. 2) Vacation days can be used for YOU, and not just a week or long weekend vacation. 3) Be aware of what you need, and if it’s “time to think, and then time to execute”, think about a few half days off.

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Treat Yo’ self

This week prior to Thanksgiving tends to be a light work week; many are vacationing or taking half days off to travel, complete the meal prep, or simply relax before the friends and family arrive.

So, what is a recommendation for YOU? Go treat yo’self. This week, I’ve scheduled a few 1/2 days off, a pedicure, a massage, enjoying time by the pool, walking, relaxing, reading, journaling. All of this is “me stuff”. And it’s ok, because come the holiday, it’s all about helping my mom and family have a wonderful time together for Thanksgiving.

Recommendation:

If you are scheduled up to the very last minute, ask yourself why? Why is it that you’re so busy, that you don’t have time to focus on you? Start identifying what must continue, what can be delayed or stopped, and what can actually be done by others. In our coaching lingo, we call this this “Start, Stop, Continue” exercise.

Start with you.

Stop doing everything, and delegate.

Continue what you can do.

By implementing the Start, Stop, Continue, you’ll be amazed that even 15 or 30 or 45 minutes a day, during busy weeks that come with the holidays, can give you time to Treat Yo’ self. And, teach others how to own things that you normally do.

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Falls Kill – 10 Tips to Keep You Upright

When I was 42 years old, I broke both wrists horribly during a Sunday afternoon game of full court basketball with other women players. The fall didn’t kill me, however as we age, falls kill. According to AARP, falls that cause hip fractures are to blame for nearly 30 percent of fall deaths among adults 65 and older. These unintentional falls are the leading cause of injury and death for seniors.

In recently finishing Peter Attia’s book, “Outlive”, he spent a full chapter on stability. And I’ve been working on my stability with a variety of exercises. Why? Because during my 50’s, I was diagnosed with osteoporosis. At 60 years old now, here’s my small and simple list of exercises that I do to help improve my balance and stability:

  1. One leg step ups, 12 on a side. Three sets.
  2. Squats, 15 reps, 3 sets. Add weights to each side, go slowly up to 15 reps, 3 sets.
  3. Brush your teeth standing on just one leg, then switch. Do it for 2 minutes in the morning and also in the evening while brushing your teeth.
  4. Lunges, with and without weights. Three sets of 18.
  5. Going up stairs with hand on rail, two steps at a time. Yes, two steps at a time. Think knee to chest or marching movements.
  6. Coming down the stairs with one hand on the rail, one step at a time. Keep your eyes on the step. Don’t multi-task and don’t carry too many items.
  7. Toe/ankle raises, as you floss your teeth and then again when using mouthwash. Every evening.
  8. Abs; many varieties, like crunches, bicycles, leg lifts, med ball turns, planks.
  9. Get on the floor and do three sets of bridges and birddogs, 15 reps, then get upright without using anything to pull you up. Yes, that’s right, stand up with zero help.
  10. Wear a watch or device, so that can call someone IF you do fall. (Ex: I wear an Apple watch, now that I’m 60, when I’m taking a shower, exercising and doing projects inside and outside of the home). Also wear identification. (Ex: I wear a RoadID bracelet; it identifies who I am, who to call, and what allergies that I have).
  11. Free extra tip: Buy some nightlights so that we can see in the evenings and early morning hours, when nature calls or you need something to drink. There is no reason to fall because you didn’t want to turn on the light.

The cost for some of the devices (Apple Watch + Road ID bracelet + night lights) are less than $1,000. However, the return on this investment could be life changing. And then doubled or tripled when you add in the stability and balance exercises mentioned above in #1-#9.

Being Fit and 60 takes some work, and it’s my goal to stay upright for as long as possible. And if I do fall, then I have a way to communicate/call someone and if I’m found, others have three names who to call.

Recommendation: Since falls kill, recommend that you start now and do a few things daily and weekly to help improve your balance and stability. This will help your body react, if you take a bad step off of a curve or a rail lets loose or a step breaks or you’re bumped in to by another person. You can also control many things, including wearing a watch with calling capability and an ID that will help people act quickly. Give me a ring or message if you’d like to chat further about your stability or balance goals.

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Fit and 60

How fit are you now? How fit do you want to be and by when? What do you know you need to do to implement your desired outcome(s)? These are questions that I am really asking myself now, as I recently turned 60 years old.

Maybe some context will help here. In May 2022, I was invited to watch my bestie play women’s basketball at the National Senior Games in Fort Lauderdale, FL. In one word, it was: INSPIRING. She played and dominated in the 55-59 year-old age group, as well as her age group of 60-64. She won the gold medal for team’s women’s basketball and was named the women’s basketball outstanding player. While in Ft. Lauderdale, I completed the “Senior Athlete Fitness Exam” (SAFE). Quickly realized that I was in pretty good shape overall, but I was a bit overweight and I also needed to improve my balance (due to osteoporosis) and my unflexible ankles.

Fast forward 2.5 years later, I’ve lost 12 pounds thru really focusing on reducing sugars in my overall food intake, focusing on high quality sleep of 7 hours with a heart rate that lowers to the low 50’s, eating 400-500 less calories on most days by tracking what I put in my mouth with a food journal, exercising 12-22 minutes more per day (than previously) and with more intensity. completing balance exercises two times daily, and other doing strength training exercises multiple times per week. And yes, for the last two years, I got an annual infusion for my osteoporosis. However, the other items mentioned above give me the greatest hope, especially after recently reading the audible book, “Outlive”, by Peter Attia, MD. He reinforced that exercise is the single greatest “medicine” that you can do.

Recommendations:

  1. Ask yourself how fit are you now? and then how fit do you want to be? Attia referenced the common items that occur in our 60’s, 70’s, 80’s and beyond that most want to do, but lose the ability to do: picking up a grandbaby, getting yourself up off the floor when playing with grandkids, hiking up some steps to the top of a stadium, bringing in the groceries with a bag in each arm, opening a tight jar, tossing your roller bag above your seat, traveling in car or RV or plane, walking to a ball game or musical performance, etc. You get the point: the ability to continue to easily be able to do these things will allow you to be “active and fit”, or “Fit and 60”. If you simply don’t know how fit you are, take a SAFE exam.
  2. Identify the gap(s), and make some slight changes. Attia indicates in his research that exercise has the greatest return on your investment of time, so any type of exercise is better than none. For example, if you are NOT walking, start walking 10-15 minutes/day. If you are not stretching, stretch during TV commercials 3-4 times/week. If you are struggling with your grip, start working on grip exercises with bi-cep curls. If you can’t get up off the floor without using both hands, start working on improving that to get up using just one hand. Anything is better than nothing.

If it can work for me, who’s been an athlete my entire life, then I know it can work for YOU.

Should you need any encouragement or other tips, send me a message. Coach Jen