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.

Boneless skinless chicken breasts are versatile, high-protein, low-fat, and convenient to use, but they can quickly turn dry and tasteless if overcooked. This recipe, slightly adapted from one in “The Walks of Life,” relies on a simple poaching method that ensures tender, juicy, aromatic results. Once cooled, the chicken is shredded and dressed in a light soy-based dressing loaded with garlic and ginger (chilies if you like heat), then tossed with red onion slices, cilantro leaves, and toasted sesame seeds — a delightful, low-fuss way to ring in the Chinese New Year (January 22) or to whip up for a healthy entree any day or night. Serves 4. RECIPE HERE. – Susan Puckett

Ingredients
For the chicken: 

• 1 pound boneless, skinless chicken breasts (brought to room temperature 1-2 hours before cooking)
• 6 cups water
• 3 thin slices of ginger
• 1 scallion, halved crosswise

For the sauce: 

• 2 tablespoons finely chopped scallions (white parts only)
• 1 heaping tablespoon garlic (3-4 cloves)
• 1 tablespoon minced fresh ginger
• 1 or 2 fresh Thai bird’s-eye chilies or a pinch of dried chile flakes (optional)
• 3 tablespoons neutral oil
• 2 tablespoons light soy sauce
• 2 teaspoons Chinese black vinegar (or white rice vinegar or rice wine vinegar)
• 1 ½ teaspoons oyster sauce
• 1 teaspoon toasted sesame oil
• ½ teaspoon ground Sichuan peppercorns
• ½ teaspoon granulated sugar

For serving:

• ½ cup thinly sliced red onion
• ¼ cup chopped fresh cilantro
• 1 tablespoon toasted sesame seeds
• Fine sea salt to taste

Instructions

1. Prepare the chicken: In a medium pot, combine the water, ginger, and halved scallion and bring it to a boil.
2. Completely submerge the chicken into the water and allow it to return to a boil. Then immediately reduce the heat to its lowest setting, cover, and simmer for 5 minutes.
3. Turn off the heat and allow it to continue to steep in the hot liquid, untouched, for 10 minutes. Meanwhile, prepare an ice bath in a large bowl and set it beside the sink.
4.   Check the chicken for doneness by piercing the thickest part of the meat with a sharp skewer to see if the juices run clear. If not, leave it in the water for 5 more minutes, then check again.
5. Transfer the chicken to the ice bath for about 5 minutes or until cool enough to handle, then shred the meat and transfer it to a serving plate. (Reserve the flavorful broth, if desired, for cooking jasmine rice or other uses.)
6. Make the sauce: In a medium heatproof bowl, combine the scallions, garlic, ginger, and chilies (if using). Mix in the soy sauce, vinegar, oyster sauce, sesame oil, ground Sichuan peppercorns, and sugar. Heat the neutral oil in a wok or small saucepan until shimmering, and carefully pour the aromatics into the bowl.
7. To serve: Toss the chicken in the sauce, along with the onion, cilantro, and sesame seeds. Season to taste with salt. Serve cold or at room temperature.

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 might not realize it, but if you’re getting fit or staying fit after 50, you are riding the wave of one of the hottest trends in fitness around the world.

TWO trends, actually, according to the American College of Sports Medicine (ACSM), which has released its 17^th annual survey on the hot topics in the fitness industry.
Ranked No. 1: wearable technology, like smartwatches and fitness trackers that can monitor heart rate, calories, and other data.

No. 2: Strength training with free weights, like barbells, dumbbells, and kettlebells.

No. 3: Body weight training uses the body as its source of resistance.

Now, each of the top three applies to people over 50, right? You might wear a smartwatch, and we know that strength training is essential for healthy aging, whether with free weights or body weight.

But the fourth and fifth items on the list get right to it.

No. 4: Fitness programs for “older adults” made a comeback into the top 10.

No. 5: Functional fitness training focuses on improving balance, coordination, functional strength, and endurance for everyday activities outside the gym.

This doesn’t surprise us since we are big believers and advocates for fitness over 50, including functional fitness, whether you want to:

• Achieve athletic excellence or maintain a healthy weight…
• Travel the world with confidence, or play with your grandkids…
• Or feel better, move better, and look better while making your doctor and spouse happy.

If those are “trendy” concerns, we are pleased to be considered “cool.”

The list reflects some interesting changes fueled by the Covid-19 pandemic. For example, home gyms fell from No. 2 last year to No. 13.

“The health and fitness industry is returning to the basics,” said Walter Thompson, former ACSM president and lead author of the survey. That follows how fitness professionals pivoted during the worst months of the pandemic to provide service for people wanting to exercise primarily at home.

Take This as Encouragement

We hope this year’s list gives you a little extra encouragement to exercise or keep at it. We know it’s challenging either way sometimes, especially if you are starting.

But this shows that you’re not alone as an “older” adult pursuing a healthy lifestyle! And we are here to help you feel comfortable, stay safe, and achieve results for the lifestyle YOU WANT TO LIVE.

Finally, it’s interesting to see how various regions and countries rank trends. For example, Australia ranked “Fitness Programs for Older Adults” first, and Spain led with functional fitness.

Europe put “bodyweight training” at the top, Mexico liked weight loss programs, and the United States matched the overall global ranking for the top spot, wearable tech.

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

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

Try our 21-Day Longevity and Strength Program now.

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.

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.

Why be fit after 50? For millions of people worldwide, their No. 1 reason is their grandchildren.

Being an active grandparent requires physical ability – strength, endurance, and flexibility – that you can build in a gym or fitness studio.

When the grandchild is an infant, you want to get down on the floor and back up again. As the kids grow and get heavier, you’ll pick them up and carry them around. By the time they can run, they want Grandma and Grandpa to play outside.

Get them away from screens and engage in creative play that neither of you will think about as “exercise.”

Gain confidence with strong legs, back, core, glutes, and more. We’re here to help, so come tell us about your special little ones, and we’ll get you in shape for fun, healthy activities like…

• Visiting a playground to swing, climb and help them explore.
• Hiking in a neighborhood or out of town on a trail. Look for certain wildlife or birds. Play “I Spy with My Little Eye” or scavenger hunt games.
• Bicycling – As they keep growing, think of the special times you’ll have riding together.
• Snowshoeing, skiing, snowmobiling – Don’t let winter keep you inside. Bundle up, stay safe, and have fun.
• Skating – Roller-skating at a rink or on your sidewalk, plus ice skating in the winter.
• Working out – If you’ve walked them to, say, gymnastics practice, sneak in your own workout if possible.

Stay fit all year long with us. You can start now by trying our 21-Day Longevity and Strength Program, and you will be able to pick them up and carry them for years to come.

There’s bad news about new year’s resolutions, and then there’s good news.

First, the bad news: Most of them fail.

Now the good news: People over 50 have more life experience and tools to succeed at them. You’re more realistic, focused, and balanced.

As fitness experts, we know that plenty of people start each year wanting to get in shape. So, they join a gym or studio like ours, determined to stick with it, lose weight, eat better, etc.

That’s great. We want everyone to gain the benefits of exercise. But not as many incorporate fitness habits into their lifestyle for the long term.

We’re here to help. We look forward to answering any questions you have. Here are a few ideas to get you thinking on track.

1. Embrace Your Hard-Earned Wisdom. Nobody knows you better than you, especially at this point in life. You’ve set and reached many goals before. You know which kind of exercise you like, what time of day works for you, etc.
2. Forget Anyone’s Expectations. Along those lines, shake loose society’s standards about what your body is “supposed” to look like. If for no other reason, move your body because it makes you feel good. The rest will follow.
3. Focus on Movement, Not Weight. That number on the scale is not the most crucial factor.
4. Slow Your Roll. By now, you’ve probably learned the value of starting with one specific goal. It can be as simple as walking around the neighborhood three times a week or joining one of our sessions a certain number of times per week.
5. Revel in Your Freedom. People over 50 tend to have fewer children at home, so there’s less pressure to rush back to the daily grind after the holiday break. And retired people get even more freedom from the onslaught of job stress after the period of holiday bliss.
6. Remember What You Want – Specifically. Get specific. (“I want to play ball with Timmy this spring,”… “I want to feel stronger on the golf course,”… “I want to look good when I walk my granddaughter down the aisle.”). Remember this goal whenever you’re frustrated or need motivation.
7. Count Your Blessings. Exercise is a celebration of what we can do – not punishment for other actions. It’s a chance to show you want to be here and happy for as long as possible. Gratitude is a much better motivator than complaining or channel-surfing.
8. Grab a Buddy. Many people are more likely to succeed with someone than alone, whether with a friend, adult child, or spouse. Or come in and make new workout friends here. The social component is one of the countless blessings of being a member.
9. Avoid the Label. Don’t think of it as a “New Year’s Resolution.” That’s too much pressure! You’re moving that body every day, one day at a time.

Remember, we’re here for you! Let one of our functional aging experts help you reach your goals. You can start now by trying our 21-Day Strength and Longevity Program.

A motto can be effective for anyone trying to get in shape.

Angela Staab uses one you’ve heard of before or seen on T-shirts.

But she also has come up with her bit of advice and encouragement:

“You can’t be a slug.”

Now almost 80, she has used it to motivate her through life as a “senior athlete,” working out with a trainer regularly, enjoying time with family, and improving her quality of life.

It’s GREAT advice for anyone at any age, regardless of your current physical condition.

Here’s the story of how she came to it.

No Time to Exercise, She Thought

At age 55, Angela was a busy healthcare executive with a family who didn’t have time to exercise.

At least, that’s what she thought until one 5K race changed everything for her.

Angela had a goal of finishing in 45 minutes so her team would get the points for her run. But with just two weeks to train, she didn’t know if she could do it.

With her daughter’s encouragement, she won her age division, finishing in 36 minutes.

That was 24 years ago.

She hasn’t stopped exercising since.

Now, Angela is proof that you don’t have to be in shape to start exercising – and that you can start later in life and still gain all the benefits of regular physical activity.

“My running gave me peace of mind, so I kept doing it,” she says.

Angela has been recognized as a national champion by USA Track & Field 14 times in an array of running and throwing events from the middle distance to discuss, to hammer, to shot put, to the javelin, and super weight.

She will go to Pittsburgh, where she was born and raised, for the 2023 National Senior Games and compete in at least nine events. She will be 80. She has competed in previous national and international senior track meets.

How She Keeps Going

She was advised to start using a personal trainer when training verged on becoming too much. So, she does this to prevent injury and maximize her time and effort.

She does a range of exercises twice a week, including weightlifting, bicycling, and using the elliptical machine. On other days, she also runs and cross-trains with pickleball and swimming.

She has arthritis and had a hip replaced four years ago, but she has no plans to slow down.

Her motto is, It’s not how old you are but how you are old.

You’ve seen that one before.

But she stumbled upon a new way to put it, about advice she has for other people over 50 and enjoying a high quality of life.

“You can’t be a slug,” Angela explains. “If you are a slug, you’re not going to make it.”

>We love Angela’s inspiring story and attitude. See us; we’ll also help you on your fitness journey. Click the link to learn more about our 21-Day Strength and Longevity Program and start aging actively today.