Sometimes, we might struggle to fall asleep due to stiff joints or tight muscles. We might wake up with aches in our hips, back, or feet.

A few simple bedtime habits can lead to significant improvement.

“Many of the people I work with just assume pain at night is part of aging,” physical therapist Shayna Gross says. “But often, it’s about how you prepare your body for sleep.”

Here are her top three tips to reduce pain and improve your sleep:

1. Stretch Your Hips and Lower Back
Gentle stretches, such as a figure-four or child’s pose, can help loosen tight muscles and ease joint tension. Just a few minutes before bed can go a long way.

2. Roll Your Feet on a Ball
Use a lacrosse ball, a massage ball, or even a tennis ball. This stimulates your fascia (connective tissue) and can help calm your nervous system, promoting a more relaxed whole body.

3. Adjust Your Pillow Placement
Support your joints while you sleep. Try placing a pillow between your knees if you’re a side sleeper, behind your back for support, or under your ankles to reduce strain on your lower body.

“Small movements can lead to better rest and less pain in the morning,” Shayna says.

Keep moving throughout the day and include resistance training if you really want to move, feel, and look better.

Interested in changing your life for the better? 

Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of!

Sign up here: https://go.ypbtrainingstudio.com/21-day-longevity-and-strength-program.

It’s hard to go wrong with chips and salsa for a party snack that’s quick to make and sure to be a crowd-pleaser. This version, slightly adapted from the EatingWell website and based on a Texas classic that has recently gone viral on TikTok, takes the spicy dip to another level.

Here, the fundamental ingredients of tomato, onion, chilies, and citrus are bolstered by protein-rich beans and corn, making it a light but filling side or main dish.  Not only is it heart-healthy, but it also fits into virtually any diet, including vegan, gluten-free, dairy-free, and soy-free. Serves 12 to 16 as an appetizer or 4 to 6 as a light main course or side dish. — Susan Puckett

Ingredients

• ¼ cup avocado or other neutral oil
• ¼ cup lime juice (2 or 3 limes)
• 2 teaspoons lime zest
• 1 tablespoon ground cumin
• 1 tablespoon honey
• 2 (15-ounce) cans black beans, drained and rinsed
• 1 ½ cups fresh corn kernels (from 3 ears), or frozen, thawed kernels
• 1 large red bell pepper, chopped
• 1 large tomato, chopped
• 1medium red onion, finely chopped
• ¾ cup chopped cilantro leaves
• 2 scallions, trimmed and thinly sliced
• 1 jalapeno, stemmed and finely chopped (remove seeds and ribs for less heat)
• Salt to taste 
• Blue or yellow corn tortilla chips for serving

Instructions

1. In a large bowl, whisk together the oil, lime juice, lime zest, cumin, and honey. 
2. Add the beans, corn, bell pepper, tomato, red onion, cilantro, scallions, and jalapeno and stir to combine. Add salt to taste and stir again. 
3. Cover and refrigerate for at least 30 minutes or up to 4 days. Remove from the refrigerator about 30 minutes before serving if chilled for more than a couple of hours.
4. Serve with tortilla chips.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Interested in changing your life for the better? 

Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of! Sign up here: https://go.ypbtrainingstudio.com/21-day-longevity-and-strength-program.

Summer’s here — and while the sunshine lifts our spirits and invites us outdoors, it’s also a time to stay smart about our health and safety.
 
Here’s a refresher on staying safe, strong, and comfortable all season long.
 
Hydrate, hydrate, hydrate.
Drink plenty of water — even before you feel thirsty. Dehydration can sneak up on you in the heat, especially during outdoor activities. Aim for 0.5 to 1 ounce of water per pound of body weight. Add fruit or cucumber slices to a pitcher for a refreshing twist.
 
Time your activity wisely.
Early morning or late evening is best for gardening, walking, or other physical activity. Avoid the midday heat whenever possible. If you’re outside, wear lightweight, light-colored clothing and a hat, and don’t forget the sunscreen — SPF 30 to 50, broad-spectrum, and reapplied often.
 
Know the warning signs.
Watch for dizziness, nausea, fatigue, or cramps — signs of heat exhaustion that can lead to heat stroke. If you feel unwell, stop and cool down right away.
 
Win the mosquito battle.
Empty standing water around the yard and use repellents approved by the CDC. Yellow-tinted bulbs attract fewer bugs for outdoor lighting.
 
Eat fresh, sleep well, and go easy on alcohol.
Summer produce is at its peak — enjoy it! And rest is essential, especially during extreme heat.
 
We’re here to help.
Our gym is cool, safe, and welcoming all summer long. Come in, cool down, and keep moving!

Fitness over 50 knows no boundaries. Let’s get it! 

At Your Personal Best Training Studio, our Functional Aging Specialists will improve your balance, functional strength, and endurance. 

Start now by trying our 21-Day Longevity and Strength Program.

We’re six months into 2025. That might bring one of two reactions to your fitness goals:

1.“Wow, I’m crushing it.”

2.“Wait… wasn’t I going to finally start [fill in the blank]?”

Whichever one sounds like you, here’s the good news:

It’s not too late. Not even close.

Now is the perfect time to reset or recommit, whether you’re building on a strong first half or just now ready to make a change. 

Here are 25 simple, powerful things anyone can do to live a healthier, more energetic second half of the year.

Pick a few. Or try them all.

25 Steps to a Healthier You

1. Move every day. It doesn’t have to be at the gym. Walk the dog, dance in the kitchen, stretch before bed. Just move.
2. Limit calories if you’re trying to lose weight. Calories in vs. calories out. It is that simple.
3. More fruits and veggies, less candy and chips.
4. More lean protein, fewer candy bars and donuts.
5. More water, less alcohol and soda (yes, even diet).
6. Lift weights. People over 50 should strength train 2–3 times a week.
7. Don’t eat in front of the TV. Mindless eating = more eating.
8. Consider hiring a trainer. It’s not just for athletes. It’s for anyone who wants support, accountability, and results. Talk to us about options.
9. Or enroll in small-group personal training. Built-in motivation and community.
10. Discuss your goals with your trainer. Want to hike with your grandkids? Travel with ease? Be specific.
11. Also, share your concerns. A good trainer can adapt to injuries, health conditions, or confidence levels.
12. Tell your loved ones you love them. Every day.
13. Meditate, pray, or practice mindfulness. Even a few minutes helps.
14. Do the thing. Yes, that thing you’ve been avoiding.
15. Focus on losing fat, not just weight. Strength and body composition are better measures of health than the scale.
16. Sleep well. Recovery is where the magic happens.
17. Remember, exercise is the miracle drug. It helps every system in your body — and your brain, too.
18. Practice gratitude. Every day you can move is a gift.
19. Remember, exercise is fun. Or at least it can be! Try new things, find your joy.
20. Get outside. Sunshine, fresh air, nature — they do a body (and mind) good.
21. Wear sunscreen and stay hydrated, especially in summer.
22. Read a book. And take a break from doomscrolling for a bit.
23. How do you? You’re the expert on your own life. Trust that.
24. Schedule your workouts like any necessary appointment because they are.
25. Don’t go it alone. Partner up, join a group, talk to us. You’re not in this by yourself.

We’re here when you’re ready, whether that means answering a question, showing you around, or helping you take that first step, or your hundredth.

Make this your healthiest year yet. You’ve still got plenty of time. Call us today!

Interested in changing your life for the better? Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of! Learn more here: 21-Day Longevity and Strength Program.

Whether you’re hosting a holiday party, headed to a potluck, or feeding a gathering at the beach, here’s a crowd-pleaser that works as a lean and refreshing entrée, as well as a high-protein appetizer on a toothpick. Lightly adapted from “The Beach House Cookbook: Easy Breezy Recipes with a Southern Accent” by New York Times bestselling author Mary Kay Andrews (St. Martin’s Press, 2017), it requires minimal effort and can be made early in the day or even the night before. And while fresh-caught, shell-on shrimp are ideal, even peeled, frozen ones from the supermarket will taste fresh from the sea after a leisurely soak in this flavor-packed marinade. Serves 6 to 8 as an entrée; 12 or more as an appetizer.  – Susan Puckett

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 medium onion, finely chopped
• 1 tablespoon coarsely chopped garlic (about 3 cloves)
• 2 bell peppers, preferably different colors, cored, seeded, and thinly sliced
• 2 medium zucchinis, sliced in ¼-inch-thick rounds
• 1 leek, white and light green part only, halved and thinly sliced
• 2 (14-ounce) cans diced tomatoes
• 1 (14-ounce) can navy or other white beans and their liquid (do not drain)
• 2/3 cup orzo
• 2/3 cup pitted olives
• 1 teaspoon sweet paprika
• 1 tablespoon miso or nutritional yeast
• 2 ½ cups lightly packed basil leaves, torn, plus a few for garnish
• Juice of   ½ lemon
• Salt and black pepper to taste  

Instructions

1. Heat the oil in a large (12-inch in diameter) Dutch oven over medium heat. Add the onion and sauté for about 3 minutes or until softened, then add the garlic and sauté 30 seconds more.
2. Stir in the peppers, zucchini, and leek, cover with a lid, reduce the heat to medium-low and cook gently for 5 to 8 minutes, or until just softened. Add the tomatoes, beans and their liquid, the orzo, olives, paprika, miso, basil, a big pinch of salt, and a generous grinding of pepper. Stir until the vegetables are thoroughly coated with the sauce and the orzo is evenly dispersed.
3.  Bring to a boil, lower the heat to medium-low, and allow it to simmer, covered, for 10 minutes. Then turn off the heat and allow it to rest for 10 minutes, or until the orzo fully cooks and absorbs the stock. 
4. Squeeze the lemon juice over it all and serve.

Fitness over 50 knows no boundaries. Let’s get it! 

At Your Personal Best Training Studio, our Functional Aging Specialists will improve your balance, functional strength, and endurance. 

Start now by trying our 21-Day Longevity and Strength Program.

Want to know the secret to long-term fitness success after 50?

It’s not willpower. Not motivation. Not even the perfect workout plan.

It’s consistency.

Study after study shows that people who stay active as they age aren’t necessarily doing the most intense workouts or spending the most time at the gym. They’re the ones who show up regularly, week after week, year after year.

And consistency doesn’t mean perfection. Life happens. You miss a workout, take a vacation, or get sidelined by injury. What matters most is your ability to get back on track and keep moving forward.
That steady, repeated effort leads to powerful outcomes:

• Stronger muscles and bones
• Better balance and mobility
• Reduced risk of chronic disease
• Improved cognitive function
• And yes, longer life

A 2023 study in JAMA Network Open found that people who engaged in regular moderate-to-vigorous activity had up to a 39% lower risk of early death compared to their less active peers. And the key variable? Not intensity. Frequency.

So don’t worry about doing everything perfectly. Focus on doing something consistently.
Start small. Build routines. Celebrate the habit, not just the outcome.

Because when it comes to aging well, the most critical exercise is the one you’ll keep doing.

If you’re ready to create a personalized plan that’s meaningful enough to stick to, especially when the going gets tough, we’re here to help.

In our 21-Day Longevity and Strength Program, we’ll work together to ensure you’re not just “going through the motions” to hit your goals but living a life that aligns with your values.

Sign up here: https://go.ypbtrainingstudio.com/21-day-longevity-and-strength-program.

When 77-year-old Jeannie Rice ran a 1:41 half-marathon in April, fitness experts took notice.

Test results showed she’s as fit as a typical 25-year-old, despite having started running only in her 30s. 

This demonstrates what’s possible with consistent effort, innovative training, and understanding some key predictors of health and longevity, even if you never plan to run a marathon.

Three of the most potent indicators of longevity and health span are Grip strength, balance, and VO₂ max. These simple tests provide a snapshot of how well your body is aging, and this information can help you improve.

1. VO₂ Max (Maximal Oxygen Uptake)
Have you heard about VO₂ Max yet?

It’s trendy in athletics and media, but it’s not just for elite athletes.

VO₂ Max tells us how efficiently your body uses oxygen, and it’s one of the strongest predictors of longevity.
The higher your score, the longer and healthier you’re likely to live.

It shows how efficiently your body uses oxygen during exercise. Dr. Peter Attia (author of “Outlive: The Science & Art of Longevity”) and others in the longevity field emphasize that improving your VO₂ max can cut your risk of death by more than 50%. That’s a bigger impact than quitting smoking or lowering blood pressure.

You can get tested at a physical therapist’s office or another medical or research facility. Talk to your doctor for more information. It involves a treadmill or cycle test with oxygen analysis, although there are some DIY versions available, and some smartwatches provide decent estimates.

You can improve with consistent cardio training. Even moderate improvements can add years to your life.

2. Grip Strength
Grip strength is about more than opening jars. It’s a proven predictor of health outcomes, including cardiovascular disease, disability, and even mortality. Weaker grip strength is associated with a higher risk of early death, according to research in The Lancet.

To test, use a handheld dynamometer that some gyms and clinics have. Men should weigh more than 28 kg, and women, 18 kg.

What helps? Forearm exercises include farmer’s carries, dead hangs, and dumbbell holds. Grip strength tends to improve quickly with focused effort. Talk to us for more information.

3. Balance
Balance is linked to overall vitality, not just falls. The “sitting-rising test” measures how easily you can sit down on the floor and stand back up without using your hands or knees. A score below 8 (out of 10) has been linked to a higher risk of early death, according to The European Journal of Preventive Cardiology.

Try the sitting-rising test, or simply time how long you can stand on one foot. Less than 10 seconds might be cause for attention.

You can work on your balance with single-leg exercises, tai chi, and core stability training.

These tests assess your heart-lung fitness, aerobic endurance, strength and vitality, as well as stability and nervous system function.

And what gets measured can get better! See us to learn more about how your fitness can improve and extend your healthspan.

If you’re over 50, stuck in a health rut, and ready to feel like yourself again, our team of functional aging specialists knows precisely what you need to get your health and fitness back on track. 
Interested in changing your life for the better? 

Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of!

Learn More Here: https://go.ypbtrainingstudio.com/21-day-longevity-and-strength-program.

Back pain is one of the most common health complaints, particularly after the age of 50. But a significant new study shows that something as simple as walking can help prevent it.

In research published in JAMA Network Open, scientists followed more than 31,000 adults for over four years. They found that people who walked at least 125 minutes per day lowered their risk of developing chronic low back pain by 23%. Even those who walked 100 minutes per day saw significant benefits.

That might sound like a lot of time devoted to walking! However, the good news is that any increase in walking appears to be beneficial. You don’t have to hit 100 or 125 minutes a day to start seeing progress. Just walking a little more each day — even 10- to 15-minute blocks — can make a difference over time.

Walking helps keep muscles loose, strengthens the back and core, improves circulation, aids in weight management, and reduces stress — all of which contribute to preventing back pain.

If you’re already experiencing back pain, consult your doctor or a fitness coach before starting any new exercise routine. But for prevention? A simple daily walk is one of the easiest, safest, and most effective steps you can take.

Are you tired of relying on others to do everyday activities? Our team of functional aging specialists will support and train you in strength and balance, enabling you to regain your independence. 

We help men and women over 50 feel better, look better, and age actively- because our life isn’t over as we age; in many ways, it’s just beginning!

Interested in changing your life for the better? 

Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of! Sign up here:https://go.ypbtrainingstudio.com/21-day-longevity-and-strength-program.

There are no “small” wins here.

Every victory counts.

Those are essential examples of incremental progress, and recognizing them is super-important. We can get so lost when we focus strictly on the Big Prize that we get frustrated and want to quit.

• “I’m not losing 25 pounds right away!”
• “I’m still not ready for that hiking trip!”
• “My body fat percentage isn’t budging!”

But lasting success is built one step at a time. Recognizing those steps is a powerful tool for staying motivated, building confidence, and maintaining consistency.

Why Small Wins Matter
Small victories keep us moving forward, and that’s not just us being cheerleaders. They remind us that progress is happening, even when we can’t always see dramatic changes.

Think about these examples:

• The first time you walk up the stairs without stopping.
• Sleeping better after starting a regular exercise routine.
• Lifting your grandchild without worrying about your back.
• Feeling steadier on your feet than you did six months ago.

These might not seem like headline-grabbing accomplishments. But to your long-term health and your can-do spirit, they’re huge.

Research shows that focusing on small achievements boosts motivation and helps individuals maintain healthy habits. In a study published in the Harvard Business Review, researchers found that “small wins” trigger positive emotions and increase engagement, making people more likely to continue working toward their goals.

There’s also science behind how your brain responds to progress. Each time you achieve a goal — even a tiny one — your brain releases dopamine. That’s the feel-good chemical that reinforces positive behavior and keeps you coming back for more.

Over time, this creates a powerful feedback loop. Instead of chasing perfection, you’re fueled by steady improvement. And that’s what builds lasting change.

Seek Progress, Not Perfection

Fitness isn’t a straight line, and you know by now that nothing important comes quickly and easily.

Life happens. There will be days when you feel strong, and days when you don’t. That’s normal — and it’s why we encourage you to notice and celebrate every win.

Sometimes the most significant success is simply showing up.

Compare this kind of positive thinking to the opposite. What type of behavior are you encouraging when you’re down on yourself all the time?

“I’m not good enough” is not helpful!

Try, “I’m getting there,” instead.

And remember the principle behind the book “The Gap and the Gain.” When you’re feeling discouraged about how far you have to go, turn around to see where you started and how far you’ve already come.

We’re here to help you recognize the victories you might not even notice yourself. We see your consistency, effort, and kick-butt mindset.

So, let’s keep celebrating you – one win at a time.

If you’re over 50 and feeling behind in your life rather than ahead, our team of functional aging specialists is here to help you reclaim your life! 

We help men and women over 50 feel better, look better, and age actively- because our life isn’t over as we age; in many ways, it’s just beginning!

Interested in changing your life for the better? Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of!

Learn more here: 21-Day Longevity and Strength Program.

Here’s an easy stir-fry adapted from Feel Good Foodie. It can be ready in less than 30 minutes,  especially if you buy pre-peeled shrimp and bagged broccoli. Searing the broccoli first to give it some char adds an extra flavor dimension without an extra ingredient. A cut-up red or yellow bell pepper is a great addition if you have it. Hold off adding the shrimp until the broccoli’s nearly done to avoid overcooking. You can serve this over white or brown rice, but it’s especially delicious tossed with the flat rice noodles used for pad Thai. Serves 4.

Sauce: 

• 3 tablespoons soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 tablespoon brown sugar or honey
• 1 tablespoon toasted sesame oil
• ½ teaspoon Sriracha, plus more for serving
• 2 teaspoons cornstarch
• 1 tablespoon grated fresh ginger (or 1 teaspoon powdered)
• 1 tablespoon grated fresh garlic (or 1 teaspoon powdered)
• Juice of 1 lime

Stir fry: 

• 8 ounces pad Thai rice noodles
• 1 pound medium or large shrimp, peeled and deveined
• Salt and pepper to taste
• 2 tablespoons avocado or other neutral oil
• 12 ounces bite-size broccoli florets (in the bag or cut from a large head)
• 1 red or yellow bell pepper, cut in strips or squares (optional)
• 1 bunch scallions, trimmed and thinly sliced, cooked according to package directions
• Sesame seeds for garnish

Instructions

1. Make the sauce: In a small bowl, whisk together the soy sauce, vinegar, brown sugar or honey, Sriracha, cornstarch, ginger, garlic, and lime juice. 
2. Prepare the noodles: Soak in hot water about 20 minutes, or until tender but not mushy, and drain in a colander, or follow instructions on the package. (Sprinkle with a little oil if needed to break up clumps.) 
3. Prepare the stir fry: Pat the shrimp dry and season lightly with salt and pepper. Set aside. 
4. Heat 1 tablespoon of the oil in a large skillet or wok over high heat. Add the broccoli and bell pepper, if using, and cook and stir until lightly charred, 2 or 3 minutes. 
5. Lower the heat to medium high, add half the scallions, and continue cooking for 2 more minutes, or until the broccoli is crisp-tender. Then add the shrimp and cook, stirring occasionally, until pink and almost cooked through, 3 or 4 minutes. 
6. Add the soy sauce mixture and toss with the shrimp and vegetables. Cook until the sauce is slightly thickened, about 2 minutes.
7. Remove from the heat, stir in the rice noodles until thoroughly coated with the sauce, then divide among bowls or plates. Sprinkle each serving with remaining scallions and sesame seeds and add an extra squirt of Sriracha if you like more heat.  

If you’re over 50 and feeling behind in your life rather than ahead, our team of functional aging specialists is here to help you reclaim your life! 

Interested in changing your life for the better? Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of!

Learn more here: 21-Day Longevity and Strength Program.