A massive study made headlines by concluding that not exercising is worse for your health than smoking and diabetes.

But many readers over 50 will be glad to know that the study also has a vast age-related finding: The spectacular benefits of exercise have no age limit.

“Whether you’re in your 40s or your 80s, you will benefit in the same way,” said the study’s senior author, Dr. Wael Jaber, a cardiologist at the Cleveland Clinic.

The study says that sedentary people are almost four times as likely to die early as those who exercise regularly. It looked at 122,000 people who were tested on treadmills over 13 years.

“There is no ceiling for the benefit of exercise,” he said. “There’s no age limit that doesn’t benefit from being physically fit.”

So, if you’re already exercising regularly, then keep it up.

But sadly, most Americans of all ages don’t get enough exercise. Some good news: People over 70 are the fastest-growing segment of the population to use personal trainers, according to the Personal Training Development Center.

We believe this study and the trend show – that exercise is suitable for everyone, regardless of age. Try our 21-Day Strength and Balance Program to see guaranteed, and let us show you how comfortable, safe, and fun it is to stay healthy and live longer.

Did you start the new year with a big fitness goal – like losing weight or going to the gym three times a week?

And have you found it hard to stick to it, like so many people do every year?

While setting goals can motivate, it’s easy to get discouraged when we don’t see immediate progress or face unexpected setbacks. Instead of focusing on specific goals, what if we shifted our attention to the process of improving ourselves every day, one step at a time?

Think back to when you took out a mortgage or a car loan. It was overwhelming to imagine paying it all back at once – and much less overwhelming to rely on the schedule of payments, right?

There were roadblocks then, but you overcame them.

And now, if anyone feels shy about joining a gym, especially later in life, we get it, and we’re here to make it as welcoming, fun, and safe as possible—no need to worry. You’re starting too late or won’t know what you’re doing. With the right mindset and approach, anyone can become a fitter, healthier version of themselves, regardless of age or fitness level.

Focus on the Process, Not the Goals

So, let’s forget about outcomes for now and focus on doing what’s necessary to live the healthy life you deserve.

1. Never underestimate the Fun Factor! Choose activities you enjoy. Maybe you prefer strength training, yoga, or cardio workouts. Experiment to see what you like best and what makes you feel good. Please talk with us about your goals, and be open-minded about what might help get you where you want to go.
2. Set realistic expectations. Aim to improve daily, even just taking a short walk or squats at home. Don’t try to do too much too soon and get disappointed when significant results don’t come immediately.
3. Listen to your body and adjust your routine as needed. Don’t push too hard or try to keep up with others at the gym. If you’re feeling tired or sore, try something else. A good trainer will adjust workouts for any concern you have.
4. Seek support and guidance. Ask a personal trainer or gym staff for exercise advice and proper technique. Join one of our classes or small-group sessions, or find a workout buddy. You’ll keep each other motivated and accountable.
5. Celebrate your progress and be kind to yourself – just like a friend. Remember the joy in the journey, not just the destination. You improve your health and well-being whenever you go to the gym or do something active. Smile at your progress and the positive changes you’re making!

All it takes is a little effort every day, and it all adds up over time to a better, stronger, more vibrant life for you to enjoy. See us, and let’s get going! If you are ready to improve the quality of your life by restoring your strength, improving your balance, & reducing your joint pain so you can enjoy your favorite activities, try our 21-Day Strength and Balance Program for guaranteed results!

Spaghetti squash is so named because its flesh forms long, tender strands when shredded with a fork after cooking. Its mild taste pairs easily with myriad ingredients. Plus, it’s low in carbs, gluten-free, and high in vitamin A and other essential nutrients—no wonder this pale-yellow, oblong-shaped squash is having a moment with fitness fans.

This recipe, adapted from “Listen to Your Vegetables: Italian-Inspired Recipes for Every Season” (Harvest, $45), offers a handy trick for boosting its deliciousness in several notches. After the cut halves steam in the oven, the cooked strands are spread out on a baking sheet and returned to the stove, allowing the flavors to concentrate and caramelize as the moisture evaporates. Mixed with cheese and herbs and heaped back in its shell, run under the broiler until bubbly; it becomes your favorite spaghetti sauce’s new best friend. Sorry, pasta! Serves 4. RECIPE HERE. – Susan Puckett

Ingredients

• 2 small spaghetti squash (2 to 2 ½ pounds each)
• Kosher salt and freshly cracked black pepper
• 1 tablespoon olive oil, plus more for coating the foil
• 1 cup plus 2 tablespoons freshly grated Parmigiano-Reggiano
• 2 tablespoons fresh thyme leaves or chopped oregano leaves, plus more for garnish
• 4 ounces of burrata or fresh mozzarella torn into small pieces
• Quick Marinara Sauce (recipe follows) or your favorite pasta sauce, optional

Instructions

1. Preheat the oven to 425 degrees. Set the squash on a cutting board and nestle it in a folded kitchen towel to hold it in place while you cut it. With a heavy, sharp chef’s knife or serrated knife, carefully cut the squash in half lengthwise, rocking the knife gently back and forth after you cut through the skin. (If you’re struggling, you can zap it in the microwave for 3-5 minutes to soften it before cutting.)
2.  With a spoon, scoop out the seeds and discard them.
3. Line a baking sheet with foil and brush it lightly with oil. Season the squash halves well with salt and pepper and drizzle with a tablespoon of olive oil.
4. Set the squash halves cut side down on the baking sheet. Roast in the preheated oven for 30 minutes or until the squash skins are tender to the touch.
5.  Remove the pan from the oven, leaving the oven on. Let the cooked squash rest for about 10 minutes, allowing it to steam as it slowly cools, then flip. With a fork, gently pull and shred the squash from the skins, forming spaghetti-like strands. Spread the strands on the oiled baking sheet. Set aside two of the squash skins for later.
6. Return the baking sheet with the shredded squash to the oven and roast for 20 to 30 minutes, or until caramelized (but not burned) in places and dried out a bit.
7. Place the double-roasted squash in a bowl and toss with 1 cup of parmesan, thyme, oregano, and plenty of cracked black pepper. (Squash may be kept at room temperature for a couple of hours before broiling.) divide the mixture between the reserved squash skins and top with the burrata and remaining parmesan.
8. Before serving, ensure a rack is set about 4 inches from the heat source and turn the broiler high. Place the squash under the broiler for 5 to 6 minutes or until golden and bubbling and the skins of the squash are slightly charred.
9.  Remove from the oven, garnish with more herbs, cut in half, and serve with pasta sauce if desired.

Quick Marinara Sauce
Makes 2 cups
Ingredients

• 2 tablespoons olive oil
• 3 cloves garlic (or more or less), minced
• Pinch of red pepper flakes
• ½ cup finely chopped parsley (leaves and stems)
• 1 (28-ounce) can of crushed tomatoes
• 1 bay leaf
• 1 tablespoon chopped fresh oregano (or 1 teaspoon dried)
• Kosher salt and black pepper to taste

Instructions

1. In a large skillet, heat the oil over medium heat. Add the garlic and the red pepper flakes, if using, and sauté for a minute or until the garlic begins to turn golden. Stir in the parsley and sauté another minute.
2. Add the tomatoes, bay leaf, and oregano and lower the heat to a simmer, occasionally stirring, until slightly thickened, 15 or 20 minutes. Season to taste with salt and pepper.

If you’re over 50, stuck in a health rut, and are ready to feel like yourself again, our team of functional aging specialists knows precisely what you need to get your health and fitness back where it should be! 

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.

Millions of people don’t get enough sleep every night, even if they know how important it is to their physical and mental health.

And as we age, some people have extra trouble getting the right amount of rest (which varies for each individual, of course).

But here’s one thing everyone should know: Exercise will help you get more and better sleep. Studies show that regular, moderately intense exercise improves sleep length and quality. Whether it’s walking, running, weightlifting, yoga…

“Sleep quality and quantity are two important aspects of reducing stress, improving mood, and providing lots of energy,” the Functional Aging Institute says. “Lack of sleep and stress go hand in hand.”

The National Sleep Foundation adds, “Not only will getting your zzzs help you perform on a test, learn a new skill or help you stay on task, but it may also be a critical factor in your health, weight, and energy level.”

After 65, sleep issues can increase accidents, falls, cognitive decline, depression, and more.

Here are a few tips for restful nights.

• Don’t exercise too close to bedtime since it can stimulate your brain and raise your body temperature, changes that can keep you up.
• Maintain bedtime routines and schedules.
• Get some sunlight every day.
• Keep your bedroom cool, dark, and free of electronics.
• Avoid caffeine after noon and too much alcohol close to bedtime.
• Don’t drink much of anything as bedtime approaches; it could make you need to get out of bed.
• Talk to your doctor about chronic issues. You could have sleep apnea or another serious but treatable disorder.

When you’re not sleeping, train with us at Your Personal Best Training Studio, where our functional aging experts can assist you with your health and fitness goals.

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!

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.

Todd Allen and his wife took a European trip seven years ago.

He felt terrible by the time they got home.

Blood tests revealed cancer. Stage 4. Bone marrow.

Todd underwent 18 months of chemotherapy and had knee and hip surgery.

Never much for exercise, Todd then made a decision: “After the recovery, I said I gotta get my act together.”

“I’ve been a gym rat ever since,” Todd, now 65. Now, with a healthy prognosis, he wakes up early each morning to lift weights, runs stairs, and do other physical activity. “I look better now than I ever have in my life.”

The Research on Exercise and Cancer

Research proves that exercise is good for our health at any age. Experts say it also helps prevent cancer and lower its risk of recurring. And regular exercise benefits cancer survivors the same way it helps the general population – by reducing obesity and blood pressure, lowering the risk of heart attack, stroke, diabetes, and more.

Strength training is essential to help maintain muscle and bone density. People generally lose muscle mass with age, and cancer exacerbates the decline.

The National Cancer Institute shares robust data about how exercise can reduce the risk of certain cancers:

• Breast cancer by 20 to 80 percent
• Endometrial cancer by 20 to 40 percent
• Colon cancer by 30 to 40 percent

The Clinical Oncology Society of Australia issued formal guidelines recommending exercise as a part of treatment for all cancer patients. It said:

• Exercise should be a part of standard care for cancer patients to fight the disease and the side effects of treatment.
• Treatment teams should promote physical activity so patients meet exercise guidelines.
• Patients should be referred to an exercise physiologist or physical therapist.

“If we could turn the benefits of exercise into a pill, it would be demanded by patients, prescribed by every cancer specialist, and subsidized by the government,” said Dr. Prue Cormie, author of the organization’s report. “It would be seen as a major breakthrough in cancer treatment.”

A healthy lifestyle should include exercise – which also helps limit other factors like obesity and blood pressure before and after cancer.

After treatment, exercise helps restore self-esteem and a sense of control, which cancer strips from patients, says Andrea Leonard, founder of the Cancer Exercise Training Institute. “Teaching them to regain control empowers them, increases esteem and confidence, and takes them from victim to survivor.”
‘Let’s Get Some Life While We’re Here

For Todd Allen, working out at the gym brings him the variety, social interaction, and mental health benefits he craves.

“I love the comradery,” he says. “You have to show up, or you get razzed. That’s key for consistency.”

With his health now solid and his outlook bright, Todd is committed to enjoying every day.

“Let’s get some life while we’re here,” he says. “I’m going to hold onto this thing for as long as possible.”

If you want to lower your risk of a heart attack, stroke, diabetes, and cancer while building a camaraderie with like-minded peers, Your Personal Best Training Studio is for you. Our team of functional aging specialists will assist you with your health and fitness goals.

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.

You don’t need a culinary diploma to achieve beautifully seared, restaurant-quality sea scallops on your own stovetop. A good, heavy skillet (not nonstick), a watchful eye, and a few simple tricks are really all you need to pull off this impressive-seeming feat. And these days, the individually flash-frozen scallops available in your supermarket freezer case can taste as tender and sweet as the ones fresh off the boat.

Scallops are a low-fat, nutrient-loaded source of protein that plays well with numerous flavor combos. This fast one-skillet meal, adapted from Alison Roman’s “Nothing Fancy,” is a keeper — full of tang, spice, and vitamin C. Canned white beans, tossed in the sizzling skillet for a few minutes before serving, supply a starchy component that melds deliciously with the other ingredients. You can easily reduce the number of scallops if you’re only cooking for two — but go ahead and use the whole can of beans. Any leftovers can be mixed with the other ingredients for a salad the next day. Serves 4. RECIPE HERE. – Susan Puckett

Ingredients

• 4 tomatillos, husked, rinsed, and thinly sliced
• 2 tangerines or small oranges, peeled, thinly sliced, and seeds removed
• 1 small jalapeño chile, thinly sliced (seeds removed for less heat)
• 1 small shallot, thinly sliced
• 2 medium limes, 1 juiced (about 2 tablespoons), and 1 cut in wedges for serving
• 6 tablespoons olive oil, plus more for drizzling
• Kosher salt and freshly ground black pepper
• 1 ½ pounds sea scallops, thawed according to package directions if frozen, tough side muscles removed
• 2 tablespoons vegetable oil
• 1 (15-ounce) can of cannellini or navy beans, drained and rinsed
• 2 teaspoons Aleppo-style pepper or 1 teaspoon crushed red pepper flakes (or less, to taste)
• Tender cilantro leaves and stems for garnish
• Corn tortillas or rice for serving, optional

Instructions

1. In a large bowl, combine the tomatillos, tangerines, and chile. Shallot, lime juice, and 4 tablespoons of olive oil; season with ¼ teaspoon salt (or to taste) and several grindings of black pepper and set aside.
2. Pat the scallops dry with paper towels and season them lightly with salt and pepper on both sides.
3. In a large cast-iron or other heavy skillets (not nonstick), heat the vegetable oil over medium-high heat. Add the scallops in batches to avoid crowding the skillet, and press them lightly with a fish spatula for good contact with the skillet. Sear on both sides until deeply browned, about 2 to 3 minutes per side.
4. Transfer the scallops to a large plate or serving platter. Without wiping out the skillet, add the remaining 2 tablespoons of olive oil, followed by the beans and the pepper flakes, and season to taste with salt and pepper. Serve with lime wedges.
5. Cook, shaking the skillet occasionally until the beans have absorbed the seasoned juices in the pan, about 3 or 4 minutes.
6. Transfer the tomatillos and citrus to a large serving platter, top with the beans and scallops, and garnish with cilantro. Drizzle with a little more oil before serving. Serve with tortillas or rice if desired.

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 make sure you’re not just “going through the motions” to hit your goals but that you’re living a life that aligns with your values.

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

Sometimes when we’re stuck, it takes a loved one’s guidance to help us take the first step toward reaching a goal.

It can be that way with fitness over 50, whether the loved one is a spouse, friend – or even an adult child.

Fitness has a way of bringing people closer together.

Take Sandy Bauer, 77, who admits that, until recently, she never cared for exercise. She wanted to lose weight, gain confidence, and feel better about her appearance, but nothing motivated her.

“The worse I looked and felt, I just sat around feeling stuck,” she says. “I couldn’t get out of it.”

But now, Sandy can’t stand to miss a workout. She’s hooked – losing pounds and feeling better than ever.

The difference? She took the advice of her daughter, Kim Chiodo, 52, and started working out with Kim’s trainer at a gym.

“It’s taken me a lot to get started,” Sandy says. “But now that I’m doing it and feeling better, I really enjoy it. I like the way it’s helping me, so it makes me want to keep going.”

Working out with other people is an excellent route to fitness that millions of older people have found. As Sandy learned, the social interaction provided by exercise is one of its most essential elements for older people.

And exercising with family members is a great way to share common interests, encourage each other, and establish positive habits without feeling nervous about stepping into a gym or studio for the first time.

Sandy recently moved to Kim’s city, and that helped, Kim said.

“I knew her potential, but I could see her aging in a way that I knew she didn’t have to,” said Kim, 52. “She was exhausted, down, and frustrated by her limitations, and I knew she was capable of more.”

Sandy has been enjoying lifting weights for the first time in her life for more than four months now. And she has learned the vital importance of strength training for older people. It staves off muscle loss, known as sarcopenia, and improves bone density, balance, sleep, and mood.

Sandy arrives at the gym smiling, happy to talk with everyone she sees because she’s so excited.

“I feel proud that I have done this,” says Sandy, a former dental assistant.

But no one is prouder than her daughter, a speech pathologist.

“I’m so happy that she has this newfound confidence in doing something that she never really explored,” Kim says. “She’s happier. It keeps her mind engaged. It’s elevated her mood. She feels better about herself.

“It gives me goosebumps and peace and happiness. It’s been a bonding thing between the two of us.”

The admiration is mutual between mother and daughter.

“Every time Kim puts something on, she looks so beautiful,” Sandy says. “That’s what I’m striving for. She looks so good, she feels good, and she’s strong. She’s my idol. I hope I can continue as she does.”

Men and Women over 50, bring your parents and let us improve your quality of life by restoring your strength, improving your balance, & reducing your joint pain. Try our 21-Day Longevity and Strength Program so you can enjoy your favorite activities with your parents for years to come.

This meal-in-a-bowl is slightly adapted from one in the couple’s new cookbook, “Rice is Life: Recipes and Stories Celebrating the World’s Most Essential Grain” (Chronicle, $29.95). It’s fortifying, simple to make, and flavorful enough to convince you to get to know this ancient gluten-free grain better. Black rice can now be widely found in health food stores and Asian markets and increasingly in many supermarkets. Serves 4. – Susan Puckett

Ingredients

1. ¼ cup plus 1 tablespoon extra-virgin olive oil
2. 1 large yellow onion, halved and thinly sliced
3. Kosher salt
4. 1 pound Brussels sprouts, trimmed, halved, and thinly sliced crosswise (or shredded with a food processor fitted with a shredding blade)
5. 1 cup non-sticky black rice, such as Lotus Foods Forbidden Rice, cooked according to package directions
6. Zest and juice (about 3 tablespoons) of 1 large lemon
7. 4 large eggs
8. Freshly ground pepper

Instructions

1. Heat ¼ cup of olive oil over medium heat in a large skillet. Add the onion, season with about ½ teaspoon of salt, and cook, stirring, until barely softened and golden brown, about 10 minutes.
2. Add the Brussels sprouts, season with about ¼ teaspoon of salt, and cook until softened, about 4 minutes.
3. Stir in the rice and cook until heated through about 1 minute.
4. Add the lemon zest and a tablespoon of lemon juice, turn off the heat, and taste for seasoning, adding more salt or lemon juice if desired.
5. Meanwhile, in another large nonstick skillet, heat the remaining tablespoon of olive oil over medium heat. Crack the eggs into the skillet and cook, flipping once until the whites are set, but the yolk is still runny, about 3 minutes total. (Or for sunny-side-up eggs, cook without flipping until the bottoms are set, then lower the heat to medium-low until the white are fully set.)
6. Spoon the rice and Brussels sprouts mixture into wide bowls, top each serving with a fried egg, season with a bit of salt and pepper, and serve.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Moving with stability and control can become more challenging as we age. If you’ve noticed this, it might be time to start exercising to increase your mobility.

For example, can you squat down and then get back up? Do your joints ache, like your wrists, hips, and knees?

With poor mobility, we can lose the ability to do things we enjoy, have a higher risk of falling, and experience social isolation.

Studies suggest that the more we exercise, the better off we’ll be. Mobility limitations in older adults are commonly caused by low physical activity, strength or balance impairment, obesity, and chronic illness like diabetes.

In addition to strength training, mobility work often includes foam rolling, mobility drills, and stretching. By working out to increase our mobility, we help avoid injury; protect and support joints; and maintain a fuller range of motion.

For maturing, active adults, mobility work is essential for a safe, healthy lifestyle – whether picking up grocery bags or kettlebells, cleaning the house, or completing a workout.

The right exercises can prevent bad posture, pain, and physical dysfunction.

Take an active role in maintaining your mobility so you can live the life you want to live.

We’re here to show you how.

Our 21-Day Longevity and Strength Program is perfect for you.

We all know that most New Year’s Resolutions fail.

But do you know why?

Here’s one possible explanation. Most people set a massive goal for their resolution, and when they start trying to make that goal come true, they get frustrated by its overwhelming nature.

Does this sound familiar?

Did you ever resolve to, say…

• • • • • Lose a great deal of weight?
      • Or go to the gym six days a week for 90 minutes?
    • Or meditate for an hour every morning?

And then… quickly realized how challenging such huge tasks are and just gave up altogether?

If you have, then you’re not alone. If you haven’t, you’ve obviously never made a New Year’s Resolution!

Start Small

Try something different this January – or any time you want to build a new habit.

Start small. For example:

• If you want to lose a great deal of weight, then maybe start eating one healthy meal daily.
• If you want to exercise regularly, start with a 15-minute walk three days a week, add a few minutes a day the second week, and so on.
• If you want to establish a meditation practice, try to meditate for 1 minute each morning for a week. Seriously – set a timer! Add another minute each day during the second week, and so on.

Another brilliant tip, popularized by the best-selling book “Atomic Habits,” is to stack the new habit onto an existing one. For example, go for that morning walk immediately after you brush your teeth.

Try it. It works.

Build on each small success, getting stronger at each step. You wouldn’t expect to be fluent in a new language in your first class, would you? Of course not!

Most resolutions are about ABSTAINING from something – or punishing yourself for “bad” behavior. But this new approach is about setting realistic expectations for POSITIVE change.

Remember, it’s never too late for that.

We’re Here to Help

Regarding fitness, remember that you have succeeded at reaching countless goals in your life. You have a track record of success to draw on. It’s one of the great blessings of being a little bit older, isn’t it?

You’ve set big goals and reached them in the past. In your career, in raising your kids, in saving for retirement.

Getting in shape – or staying in shape – is no different.

We want to help you build exercise, and overall healthy living, into your daily routine. Consistency is key to getting good results and a long, strong life.

So is having plenty of support around you.

So is having people hold you accountable.

So is being gentle enough with yourself that you acknowledge your progress.

You get all that and more with our effective, safe and fun approach. Let’s start building your new habits today by trying our 21-Day Longevity and Strength Program. Our team of functional aging specialists will help you reach your New Year’s resolution.