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Jamie Simmonds, 2019, the Third Fittest Woman on Earth, is an international CrossFit Games champion and ambassador for plant-based nutrition company Nuzest.

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The big 5-0 rolls around and you start grappling with your own mortality. You wonder about your place in the world and how long you have left. Sure, 50 is just another number, but it’s a number that society has placed a large bolus of meaning. For better or worse, whether it’s real or not, turning 50 makes you re-evaluate everything. Especially your health.

One of the most important ways to preserve and enrich your health is physical training, fitness, and movement—and it only becomes more important the older you get. It also gets more important to do it right. If you’re 50 or older and just getting started in fitness, doing it wrong might make your health worse. You might get injured, and injuries incurred as we age become more catastrophic. You probably won’t bounce back from injuries like you did when you were 20 years old; you might never make it back.

So how should you get into fitness at age 50 and beyond? What should you avoid? What should you do?

Let’s dig right in.

Have a compelling reason to get moving

Let’s face facts: It’s been this long and you haven’t done anything. You can’t just “decide” to start training and have it work out, or else you would have done it years before. No, you need a compelling reason to get moving. You need a reason that you can’t say no to, that you can’t rationalize your way out from under. A reason that sticks in your gut and won’t let go.

Can’t think of any? I’ll give you some.

Physical strength and muscle mass is one of the best predictors of both mortality and morbidity. The stronger you are, the longer you’ll live and the better you’ll be at moving, playing, and taking care of yourself.

Cardiovascular fitness protects you not just against losing steam on an uphill run. It protects you against any and all insults to your heart. The more stamina you have, the longer and better you’ll live.¹

Physical fitness translates to sexual fitness. Everything works better the more fit you are—for both men and women.

If you aren’t fit—and I don’t mean “ripped” or “can lift 300 pounds” or “has a six pack”—you’ll miss out on the rest of your life. You’ll never reach the heights your genes want you to reach. You’ll never be able to appreciate the simple moments, like playing with a grandkid or hiking in the mountains or taking care of your own affairs in the later years.

Develop a vision.

A reason isn’t enough, usually. It’s a good start, but you need to bring that reason to life with a powerful, visually stimulating vision of what your new self will look like. What will you be doing? How will you look in the mirror? What will people say and think when they see you?

Maybe you’re training under the midday sun in a pair of shorts, doing sets of pullups, kettlebell swings, and dips. Your sweat is glistening. Someone your age is going by in a wheelchair or walker, and here you are, glowing and resplendent.

Maybe you’re sprinting after the mail carrier to flag him down after dropping off the wrong package. You dodge a dawdling neighbor, leap over a wiener dog, vault over a fence and sprint down the road to catch up to the mail truck.

Get as specific as you can. Truly make it real in your mind. And then use that vision as fuel to do the work that makes the vision reality.

Get help from a professional.

It gets easier and easier to mess up and get injured the longer you wait to start fitness. It’s like being on extended bed rest: you don’t just pick up where you left off. You have to ease into it. This is where a professional can really help.

Dive right in but then go slow.

You need to start today. Right away. Get moving. Start working out. Get a plan together.

But you don’t need to kill yourself or break something. Don’t throw yourself into heavy weight lifting if you’ve never done it before. Don’t start training by running a marathon. Be consistent, don’t let up, but be smart about it.

Download Primal Blueprint Fitness.

This is a great starter ebook to get going with a basic workout plan. It doesn’t require any weights (but can be easily modified or graduated into weights). It’s all bodyweight. It is scaled for all levels of fitness. You don’t even have to be able to do a single full push-up to get started with it. And ultimately it is good enough for the average 50+ year old to use for perpetuity.

Play as much as possible.

I’ve said many times before that I train so I can play. Well, these days much of my actual training looks an awful lot like play. For instance, at least twice a week I do a long standup paddle board session. It’s where I decompress and destress. It’s where I get my sun exposure. It’s where I see dolphins and other interesting marine life up close and personal. It’s where I have fun. And yes, it’s where I work my abdominals, my posterior chain, my lats and posterior delts.

Once a week I play Ultimate Frisbee for a few hours. I’m sprinting, jumping, jostling for position, throwing, catching, and doing tons of walking/slow jogging. By the end, I’m dog tired but throughout the games I don’t notice all the work I’m putting in. Why? Because I’m playing.

Another good one to consider is dancing. Dancing isn’t just fun. It can be a potent training tool, too. And everything seems to work. Whether it’s Turkish folk, traditional Thai dance, or Scottish country dance, dancing can really increase functional capacity and even strength in older adults.²³⁴

If you haven’t been able to muster the will to train already, figuring out an active way to play could be your way around the block.

Find your game. Find your way to play. Play keeps your mind and body young.

Walk as much as possible.

I don’t know how many times I’ve told readers to make walking the foundation of their movement practice, but it’s true: Walking is the most essential human movement around. And very few of us do enough of it.

In “The Hadza: Hunter-Gatherers of Tanzania,” Frank Marlowe, who spent four years with the tribes, writes that foraging Hadza women walked an average of 5.5 km a day at 3.5 km/hour and foraging men walked an average of 8.3 km each day at 3.6 km/hour. Able-bodied adults foraged on a daily basis, so that’s a lot of walking. As those are just averages (means), some forays were longer and some were shorter. The women Marlowe observed walked anywhere from a quarter kilometer to thirteen, while the men walked as little as 1.57 km and as many as 27.2. It changed, day to day, and that’s the whole point. It was never the same. It was always something new. Physical activity came in peaks and valleys, because that’s what the situation demanded.

So don’t think you have to walk a set number of miles each day. Just walk, walk, and walk some more whenever you get the chance. If you did nothing else but walk for miles each day, you’d be pretty darn healthy. Throw in a couple days of strength training and you’re better than 95% of your age group.

The beauty of walking doesn’t only lie in its direct physical effect on your fitness. It also helps pump the lymphatic system, improves your cognitive function, and keeps your tissues “lubed up” and ready for more intense activity.

Try Myo Rep/rest pause training.

As I wrote back in April, myo reps are the best “bang for your buck” way to strength train I’ve come across, and they’re safe. Here’s how you do it:

1. Choose a moderate-light weight.
2. Do 10-20 reps, stopping at failure or 1-2 reps short of failure.
3. Rest for 5-7 breaths.
4. Do 3-5 reps.
5. Rest for 5-7 breaths.
6. Do the same number of reps you just did in the previous mini-set.
7. Complete three more “mini-sets” with the same number of reps and rest periods if you can.

That’s it. You’re done with that exercise.

Myo reps don’t require that you use heavy weights you might not feel comfortable handling this early in your training career. You can pick heavy, moderate, or light weights and still get a great workout in a fraction of the time it would take on a normal training plan.

Another benefit of Myo Rep training is that it’s the quickest, most efficient way to activate the “feel good” endorphin release that makes you want to keep working out and come back for more later. It’s a great way to positively condition yourself—to train yourself to want to train.

Take or eat extra collagen and protein.

The older you are, the worse you are at utilizing the protein you eat. You need more of it in your diet to do the same job it did when you were 15 years younger. In studies where they compare resistance training seniors who eat extra protein with resistance training seniors who don’t, only the seniors eating extra protein gain muscle mass.⁵

You also need more collagen. Well, we all do, but especially older folks. Taking 20 grams of collagen with 100 mg of vitamin C 30 minutes before a workout can improve the health of your connective tissue, actually making it stronger and more resistant to injury.⁶

Aim for a 2 grams of protein per kilogram of weight and about 20 grams of collagen each day.

Control your ego.

I won’t say “leave your ego at the door,” because a little ego can be a healthy, helpful companion. You want enough ego to spur you on to make yourself better, healthier, fitter, and faster. You don’t want so much ego that you try doing something in the gym you aren’t prepared for. You don’t want to kill yourself trying to get bigger, stronger, and faster.

This is life, isn’t it? Life is all about balancing the ego. A good heuristic for making sure you’re on the right path is to try to beat your own performance but not the other guy’s or gal’s. Don’t worry about what someone else is doing or accomplishing. Worry about whether you’re getting better.

That’s about it, folks. Now I’d like to hear from you guys.

If this is you, let’s hear it: what’s your reason to train? What’s your vision?

If it’s not, if it was you and you’re an over-50 person who successfully got into training, how did you make it happen? What worked, what didn’t?

Thanks for reading, everyone. Take care!

The post Getting Into Fitness at Age 50 and Beyond appeared first on Mark’s Daily Apple.

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Nothing says classic summer vacation like hitting the open road with friends or family on a road trip. The summer of 2020 brought this old-school family tradition back into fashion, with folks hitting the highways like never before, eager for COVID-safe travel.

So before packing your bags and gassing up the car, consider some pre-planning to help bring your Primal lifestyle on the road. More than just packing cleaned up snacks, the secret to a successful road trip lies in staying engaged, gathering the right gear, finding ways to keep moving, and making those less than desirable moments float by fast.

Last year I drove cross-country twice, from coast to coast, in my beloved but definitely impractical bright blue VW Beetle. While cruising the open road in my “punch buggy” I learned a few make-or-break tips for long-haul journeys. Keep scrolling for itemized lists of what to pack, what food to look out for, and ingenious accessories that’ll smooth out the inevitable bumps along the road.

Eating Healthy

Finding nutritious food on the road that you actually want to eat is every Primal traveler’s biggest hangup. Staying satiated is also an important part of an easy, breezy trip (it can be hard to take in that view of Mount Rushmore or sit through another round of “I Spy” when hunger begins to take over). Check out this incredible guide to keeping Keto on the trailhead for even more info on packing and prepping keto-friendly food.

Fuel Up

As a Primal vegetarian, the name of the game for me is always protein. Whenever I’m traveling, I bring along a 12-pack of Primal Kitchen Collagen Fuel® or a small food container of Primal Fuel whey protein. Not only does the extra kick of protein keep me feeling satisfied, but the chocolate or vanilla flavor can also instantly improve even the most stale gas station cup of coffee.

On the caffeine note: getting your fix is a tricky balance when on the road. Being over-caffeinated can make the drive stressful and even unsafe. Monitor your intake and be sure to balance with water.

My Favorite Supplements to Pack

• Green Tea Bags
• Instant Black Coffee
• Collagen Peptides
• Protein Powder
• Primal Damage Control
• Zinc & Vitamin C

Snacks

I got the best (and maybe most obvious) tip from a friend before I set out: “if you see a grocery store you like, STOP and stock up.” When I packed up the car, I was certain I had enough quality nibbles to last me the entire 8-day voyage. I polished off those snacks in about two days.

Even if you feel you have enough, if you can find your non-perishable favorites while out and about, filling up on a few more is always a good idea–even if you end up putting them back in your own pantry later. Don’t be afraid to stop and snag roadside produce if it appeals to you! Enjoying fresh fruits and veg while also supporting the community you’re passing through is a win-win.

Pack these:

• Nuts and Seeds
• Jerky (Make your own!)
• Grain-free Granola
• Trail Mix
• Low-Carb Protein Bars
• Fruit
• Carrots
• Homemade pemmican (A little unfamiliar, but it’s an awesome on-the-go snack.)

Keep Your Cool(er)

Investing in a cooler is key, especially if you’re traveling with little ones. You can refill ice at hotel stops or at most gas stations, or stash reusable ice packs in the minibar fridge overnight to keep perishable items cool and fresh while on the road. You can even pre-prep roasted vegetables or cooked meat the night before to enjoy on the road.

Fill your cooler with these:

• Hard-Boiled Eggs
• Yogurt
• Cheese
• Cold cuts (watch for sugar and avoid nitrates when possible)
• Water

Know Where to Go

Have a few chain restaurant spots in your back pocket you know you can find Primal-approved (or even Primal-ish) meals. Don’t be afraid to ask for modifications to a menu item, too: usually, if you ask kindly and offer to pay for any extras, many places will be accommodating within reason.

If you’ve got room in the cooler, pack your favorite dressing or sauce to make a bland grilled chicken or basic salad a bit more flavorful.

Hydrate!

This tip is vital! Especially if you are changing elevations and climates, drinking just a bit more water than usual can make all the difference. Investing in a reusable insulated water bottle (I love the Hydro Flask) keeps your water cool all day long. Even though nothing beats the real thing, hydration mixes can be a useful aid. You can also add cut fruit to your water to make it a bit more exciting.

For my trip, I kept a few reusable bottles in my car, and would refill at hotels or at water fountains at rest stops. Keeping a little extra water in the car is also good for washing hands, rinsing off spills, cleaning roadside produce, washing off dirty hiking boots or taking the salt and chlorine out of bathing suits.

Try these:

• Collagen Quench Drink Mix
• Clean Hydration Mix
• Sliced Oranges or Orange Extract
• Nalgene Water Bottle
• Hydroflask Bottle
• Brita Filter Water Bottle

Taking Breaks

Taking mental and physical breaks during a marathon drive is essential. Around 6pm every day of my 8-day journey, I’d start to get a little loopy–my back hurt, my eyes felt weak, and I’d start to feel out of it. Try these tips for staying nimble behind the wheel.

Stretching

Soothe tight muscles during a long day of sitting with a few simple stretches every time you stop to use the restroom.

Even if you don’t have to go, stop every few hours to:

• Touch your chin to chest, and lightly push down on the top of your head for 8 seconds. Repeat on either side of your shoulders, with your shoulder down.
• Touch your toes, and gently nod your head yes and then no. Squeeze your glutes together as you roll up, vertebrae by vertebrae, to release your low back.
• Have a clean patch of grass nearby, or settling in for the night? Try a downward dog, pigeon stretch, or even a child’s pose on your bed before going to sleep. Bring along a tennis ball to roll out muscles at the end of a long day.

Microworkouts

When you can’t hit the gym, try these pit stop-approved workouts (or go for a microworkout!) to stay on track on the road.

Try These:

• Endorphin Mainline Workout
• Proper Squats
• Microworkouts

Fresh Air

Open the windows, pull over at a breathtaking vista, stop and literally smell the roses: a little fresh air (not A/C!) is the ultimate refresher for a long day in the driver’s or passenger’s seat. Whenever I’m on the road, I have my own rule: if I’m near a National Park, I have to pull over and enjoy it, even if it’s just for an hour. Taking in the natural beauty around you recharges the batteries.

Eye Breaks

Don’t pull over and immediately stare into your phone. Rest your eyes, wear sunglasses (and SPF, for that matter!) and stay away from screens at night to keep your peepers in tip-top shape.

Staying Engaged

No matter how engaging your travel companions are, boredom will inevitably strike, so go prepared with enticing stops, thrilling podcasts, and mindful exercises.

Power of the Podcast and AudioBook

If you have a smartphone, listening to content is easier than it’s ever been. Find a podcast that speaks to your interests and attention span. On days where I felt restless, I turned to Overheard at National Geographic for a gripping, 30-minutes-or-less topic, when I needed a laugh, I’d tune into Conan O’Brien Needs A Friend, and when I wanted to get informed, I’d listen to a 5-minute update from NPR News.

Consider searching for a podcast tied to where you’re traveling to! If you’re a hiker, you might enjoy hearing about the state’s topography, or if you’re a history buff like me, a simple search of a city will provide a local pod with interesting insight.

Go old school with an audiobook. The app Audible offers a free first book: I personally love a biography told in the author’s voice.

Planning Stops

If time isn’t a factor as you’re traveling from one destination to another, consider planning a special stop each day. Whether you’re off to try the best pulled pork in Pittsburgh or to take a soul-searching hike in Sedona, having something to look forward to every day can make the longer travel days fly by.

Consider apps like AllTrails to find a hiking spot, the Dyrt to search for a special cabin or campground, or RoadTrippers to find unique spots.

Other Hacks

You’ve planned the stops, packed the meals, picked the best pit-stop workouts. Even when everything goes according to plan, it always helps to have a few extra-special hacks in your back pocket.

Make Google Maps Work for You

While you may already use this app, most folks don’t know about this life-saving feature. Once you’ve started your directions, tap the tab at the bottom of your screen and select “search along route.” From there, you can select gas stations, restaurants, grocery stores, or coffee shops (or search for something specific) and find what you need without veering off course.

Get The Right Gear

A car safety kit is a must (along with an AAA subscription!) but I also swear by these car accessories.

I am obsessed with this Foldable Garbage Can. It folds over the gear shift and fills up fast, so the trash never starts to stink, and it’s lined with plastic so it can be rinsed out easily.

This smartphone holder makes following map directions easy and closer to eye level.

You know how a sweaty, cold drink makes a very dirty puddle in your cup holders? These car coasters absorb condensation for a clean-freak-friendly cup holder.

This mini-vacuum is a life-saver if you can’t stand crumbs, sand, or dirt in your car.

I drove into California during the wildfires last year, and this goo cleared out the dust and ash caught in my A/C vents to help me breathe easier. I kept the car cooler longer while traversing the desert with these easy, vinyl shades that stick to the car window and block the sun.

Safe Travels! Wherever your car trip takes you, enjoy the open road this summer!

The post Preparing for a Primal Road Trip appeared first on Mark’s Daily Apple.

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Inflammation is not something that you can see. However, it is skilled at silently destroying your body and leaving you battling some of the worst health conditions you can imagine, like diabetes, heart disease, and even cancer. The inflammation response is built into the human body, and it is a good thing when it acts […]

Originally Posted At: https://breakingmuscle.com/feed/rss

Coach to flailing client: “What are you doing?”

Client: “I don’t know really. I just saw it on Instagram.”

(Collective sigh among coaches all around).

Yeah, there are a lot of fit-looking people who like to post sexy-looking fitness moves all over social media, and most of them don’t come with a don’t try this at home unless disclaimer.

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Chewing gum is something many people do often. For some, it’s a habit or a quick breath-freshening strategy. We chew on these flavored sticks or cubes virtually without thinking, because it’s not like we swallow them… how harmful could they be? As harmless a habit as it seems, chewing gum may have some less-than-desirable health […]

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The color! The wallpaper! The lighting!
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Grilled pork, fresh salsa, tons of garlicky mayo all on smoky homemade flatbread. Yes, it’s as good as it sounds.
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Even better: It’s eco-friendly, and all of the packaging is recyclable.
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It’s fast but not fast enough.
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