Summer is upon us and the outside world is beckoning us, especially after being cooped up indoors for the last several months. Whether you’ve been able to keep up your typical level of exercise or not, it’s important to remember to start slowly and listen to your body when working out in the heat and humidity. Before you head outdoors, plan your excursion and keep the following things in mind:. Hydrate before, during and after exercise. Exercising in hotter weather produces more sweating, … [Read more...] about Exercising Safely Outside
Touchmark at The Ranch
Simple Exercises for Combatting Stress
April is National Stress Awareness Month, which typically coincides with tax season, a notoriously stressful time of year for many. This year, the added stress of the coronavirus compounds the “normal” April stress. While it’s obvious that feeling stressed is unpleasant, it is also important to understand the toll that stress takes on our bodies, especially as we age. As we get older, our bodies have a harder time bouncing back from stress. We produce adrenaline and cortisol, which make our … [Read more...] about Simple Exercises for Combatting Stress
Understanding the Role of Protein as We Age
March is National Nutrition Month, and I’d like to focus on how our nutritional needs change as we get older. Many people don’t realize that adults need to increase their protein consumption as they age in order to maintain their current level of physical functioning, and even more so if they are trying to lose weight or build muscle mass. Why We Need Protein If you find daily tasks are becoming more strenuous to complete without any other changes to your health, this might be an … [Read more...] about Understanding the Role of Protein as We Age
Eating for a Healthier You in 2020
Here are some helpful tips for feeling and looking your best in the New Year. Eat moderate portions. Don’t limit your food options, but be mindful of the amount and quality of your food. Ensure you’re eating a colorful diet and getting adequate protein to drive cell recovery. Slow down and chew your food well. This helps you enjoy your food and gives your body time to feel full, leading to eating less. Build your plate around plant-based foods; organic is great if it’s an option. Veggies … [Read more...] about Eating for a Healthier You in 2020
Finding the Right Fit
In my 30 years working within the fitness industry, it has been a fascinating topic of research to delve into why some people maintain a consistent level of health and fitness while others tend to jump on the latest diet craze, toggling between the mountaintop and the valley. This tends to result in perpetual discouragement and can negatively affect our health, making it that much harder to try again. How do we exit the roller coaster and make lasting changes that will truly enhance our quality … [Read more...] about Finding the Right Fit
Strength: The Key to Maintaining Independence
Summertime fun has arrived, bringing longer days, warmer temperatures and festive activities surrounding the Fourth of July holiday. As our focus turns to the blessings of our independence as a nation, and the privilege of living in such a wonderful country, let’s talk about personal independence, and how we maintain that as we age. One of the most critical determinants of maintaining independence, from a physiological perspective, is the totality of strength we possess as we age. Our muscles, … [Read more...] about Strength: The Key to Maintaining Independence
How to Spring into Healthy Eating
March is National Nutrition Month as well as the start of spring, the time of year when many of us become more active and look forward to days outside enjoying the beauty of Northern Arizona. Whether you are hoping to shed a few pounds before a long-anticipated trip or are looking to maintain good eating habits to maximize energy for fun activities, here are some steps that are sustainable and will keep you progressing toward the healthiest of lifestyles. Hydration is the starting point. Cut … [Read more...] about How to Spring into Healthy Eating
