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I know it won’t be too long before I’m looking forward to spring, but for now I’m happy to have life slow down a little bit…

I spent most of last weekend watching cyclocross at a Christmas Tree farm. I’m not racing yet because my knees are still recovering, but it was so much fun to watch and socialize!

I’ve known many of the people who attend and race for at least a few years. It's amazing to see people from their 20's all the way into their 70's take part. Staying active is so important to feel good in your body at any age!

It did, however, make me think about how many people focus on their weight instead of how they feel. I can't say that's not me sometimes, too. 

But when you only focus on that one thing, you’re missing out on the big-picture view.

Which is too bad, because that view makes a HUGE difference in your motivation.

The goal isn’t just about your weight or what you see in the mirror - It’s about making your life better. When you treat your body with the care it nee...

Do you consider yourself a “motivated” person? People have told me that they wish they were as motivated as I am, but I’m going to share the secret of my motivation right now because it might surprise you. Sometimes I’m NOT!  🤫

Last week I had a spell of not wanting to do anything. I just didn't feel like exercising, making dinner, or catching up on chores. I had no motivation... but I did it anyway. 

That's because I know that motivation doesn't just happen. You often need to do something to wake it up and welcome it in. So, even though it wasn't easy, I just put one foot in front of the other and showed up for myself. 

Sometimes, I'll tell myself that I'll just walk the dogs to the top of the hill, or only do three of my physical therapy exercises for my knees. And in the end, I usually end up doing more and feel great about my decision to "just do it anyway". 

Remember, it’s not always the big goals and dreams that keep you going, sometimes it’s just taking that first step!

Last week I turned 57. Two days later, I had what I hope will be my final knee treatment.

To be honest, the timing felt a little ironic. Just as I was reflecting on another year older and thinking about staying active and strong for the years ahead, I found myself spending most of a week on the couch.

If you know me, you know that's not my normal pace.

My focus is usually on eating plenty of vegetables, getting good-quality protein, and moving my body every day. But this past week looked very different. I wasn't able to do my usual walks, bike rides, or swims. I wasn't even cooking most of my own meals.

Last night, though, I finally made one of my standby dinners: roasted vegetables, tofu, rice, and tahini sauce. Nothing fancy, but it felt good to be back in the kitchen. Everyone was happy to have it, including me.

Tomorrow I'm hoping to get back in the pool with a pull buoy and ease my way into movement again. No long walks or bike rides just yet, but it's a start.

Being tempora...

So, you wanted to work out three times this week, and here it is, already Thursday, and you've only got one workout in. Sound familiar? I know all too well what it's like to have the best intentions - which are then derailed by all the little things that pop up throughout the week. When you have goals that are important to you, the best thing to do is to make them important. And the simplest way that I've found is through time-blocking. 

Time blocking is one of the most important things I do to help me accomplish any kind of goal because it reduces stress and overwhelm about fitting “all the things” in. Even though it only takes 5-10 minutes per week, I give it credit for keeping me focused on things that might get skipped during hectic weeks.

Every Sunday, I open my calendar and schedule four things:

1. Any appointments or events happening that week.
2. When I’m exercising.
3. Writing time.
4. A rough idea of dinner for each night.

And then I follow my calendar all week. It sounds simp...

Something I've noticed about aging is how it really does sneak up on you. Everything is just fine until one day, it isn't. Or you notice you can't do something as easily as you once did. I'm dealing with really sore knees right now, and can't wait until my last prolotherapy treatment at the end of September. I just want to get moving again! Unfortunately, I may not be moving as quickly as I once did, because another part of aging is losing your power, or speed. Luckily, there are ways to improve that, too. 

Why You Literally Get Slower With Age

As you get older, your ability to produce force quickly weakens. Many times, you don’t notice it until you suddenly need it - Like when you go to catch yourself before you stumble, or you reach quickly to grab something that’s falling, or have to rush across the street… and your muscles don’t fire up as quickly as they used to.

That’s because fast-twitch muscle fibers (Type II), the ones responsible for those quick, reactive moments, are the ...

I can hardly believe its already August! Some parts of this summer seem to be flying by, while other moments feel like they've slowed right down. As I've mentioned before, I'm currently undergoing treatment for my knees, which means I'm spending a lot more time off my feet than usual. While I'm optimistic about the results, I'm also focusing on the daily habits that help support healing and recovery.

One habit has risen to the top of the list: Sleep.

We often think of sleep as something nice to have when life allows it. But the truth is, sleep is when your body and brain do some of their most important repair work. And here's something fascinating: Sleep doesn't just affect how you feel today - it may influence how quickly you age.

What the Research Says About Sleep and Aging

Most people know that poor sleep can leave them feeling tired and maybe a bit crabby. But researchers are discovering that the effects go much deeper. One study found that people who consistently slept poorly ...

Yes, I’m still talking about aging well. We are all aging, whether we like it or not - and I admit that I don't always love it. 

I was listening to a podcast the other day, and the person being interviewed said that most people don’t feel their age; they actually think of themselves as being younger than they are. While I hope that I’ve gained maturity and wisdom, I don’t really feel that different than I was in my 30’s - though my knees are telling me otherwise!

We all know that moving our bodies and eating the right foods help us to age well, but there is something else we can do, too. And it’s fun! 

People who age well have something they’re working towards. They have a reason to get up in the morning that goes beyond “I should take care of myself,” and there's real science behind it. The Japanese call it “ikagai” – which means “a reason for living” or “a life worth living.”

Research has linked a strong sense of purpose to:

→ 31% lower risk of developing a functional disability...

In case you haven’t noticed, I’ve been thinking and talking a lot about longevity lately. That’s because I’m approaching my 57th birthday! 

It’s also been on my mind because my knees have been hurting a lot the past few years - bad enough that I could barely manage the sit-stand test. I generally feel pretty strong, so I’m not okay with that. I’m working on it, and just had a procedure done called platelet rich plasma prolotherapy. I did a few rounds about ten years ago and it helped, so I’m hoping it helps again. (And this time, I’m committed to doing all five rounds of treatment!)

Last week I shared how to keep your brain young, and this week, I’ve got another longevity tip: it has to do with your grip strength.  

Why Grip Strength Matters

If you’ve never thought about your grip strength, I’d say that’s pretty normal. However, the research surrounding it is hard to ignore. 

In a large study published in The Lancet, researchers followed nearly 140,000 adults across 17 countries. ...

I've been thinking about aging well lately, because I plan on getting the most out of the (hopefully) next several decades. A few weeks ago I shared the simple sit-stand test and what it can tell you about your flexibility, mobility, and strength. Today, it's all about keeping your mind active as you age. Just like with the sit-stand test, there are many things you can do to improve your brain health if you don't like where you're at now. 

Your Brain Doesn't Have to Slow Down

Until recently, scientists thought that as we aged, our brains would undergo a slow, inevitable, one-way decline. Well, it turns out they were wrong. We now know that our brains can form new connections, grow new neurons, and reorganize themselves well into later years. This is called neuroplasticity, and it means your brain works a lot more like a muscle than we once thought. 

Here’s an example: In a University of Illinois study, sedentary adults who started walking briskly 3x per week for a year increased the...

Guess what? I've finished the last of my gravel bike races of the season! I’m definitely ready for a break from riding so I can chill out, hike, and swim some more. All of this riding has taken up a lot of time, and some things in my life have taken a back seat (for better or worse). But as I read somewhere, you won’t look back at 80 and wish you’d spent more time doing housework! 

I’m also making time to take care of myself. My knees have been my weak point for the past ten or so years, so I’m seeing a physical therapist to see what I can do to help that. Stairs aren’t that fun for me, and I know it will only get worse if I don’t do something now. 

When I think about my knees, I always think about “the longevity check”. It’s called the sitting-rising test. Here’s how it works: 

1. Stand in the middle of the floor.
2. Cross your legs and lower yourself all the way down to the floor without using your hands, knees, or any support.
3. Then stand back up the same way.

Now, let’s score it...