Category Archives: Anti-Aging

Unlocking the Decade Beyond 40: 10 Ways to Maximize Longevity and Well-being

08 Monday Jan 2024

Posted by in Anti-Aging, Diet, Exercising, Health and Wellness, Nutrients, Nutrition, Paleo, Setting Goals, Superfoods

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“Beautiful young people are accidents of nature, but beautiful old people are works of art.” — Eleanor Roosevelt

As we age, it is often not until then that many of us start to become more self-conscious about our health, wellness, and longevity as we look in the mirror and may feel like we are not able to do the same things or feel the same as our younger years.

Luckily, in a time where people are living longer, aging well involves making smart choices, being proactive, and navigating health risks. Genetics clearly play a role, but lifestyle decisions can impact and be a significant role in prevention, management, and ideally maximizing the quality of life regarding health and wellness.

Living Longer

Just a short century ago, life expectancy was closer to 54. But today, people are living longer with many living past the age of 90. Legendary celebrities well into their 90s and still going strong include 92-year-old William Shatner, 93-year-old Clint Eastwood, 95-year-old Ruth Westheimer (aka “Dr. Ruth”), and 98-year-old Dick Van Dyke.

In 2021, there were 89,739 centenarians living in the US, nearly twice as many as 20 years ago, per the Population Division of the United Nations. Per Guinness World Records, Californian Maria Branyas is currently 116-years-old (b. March 4, 1907) and took the title of the world’s oldest verified living person earlier in 2023 after the passing of Sister André, a French supercentenarian who lived to 118 years and 340 days.

What about Dan Buettner’s “The Blue Zones”? His book published years ago, and the movie version was recently on Netflix earlier this year. Is there truth in the various methodologies and secrets from those becoming centenarians around the globe who live in the so-called “blue zones”– from how they live, what they eat, their exercise habits, and ways coping with stress?

10 Pillars to Healthy Aging

As the years unfold beyond age 40, the question remains, ‘How can I extend my lifespan and gracefully age and navigate the later years?’

Below are 10 major pillars to keep in mind for healthy aging—nutrition, diet, alcohol and drugs, hormone health, specialists, risk monitoring, exercise, mental stimulation, sleep, and stress—to maximize longevity and well-being. Always consult with your physician and dietitian when making changes to your daily health and diet regimen.

1—Nutrition: Keeping a Watchful Eye

We are what we eat so always be certain to know what is in the platter you just ordered in the restaurant and what ingredients are in that box of cereal you are pulling off the grocery shelf. Reading labels and knowing what you are putting in your mouth is very important as many keep one eye shut when indulging.

The time is now if you don’t already aware you are exactly digesting as it’s never too late to discover the power of nutrition and the impact and healing power it has on your mind and body. Below is just a snippet on nutrition as we age. B vitamins, magnesium, vitamin D, and protein are essential nutrients to elevate brain health, support muscle vitality, and promote graceful aging. There are many more.

  • B Vitamins: Dive into the research-backed benefits of B vitamins, addressing cardiovascular and neurological conditions. Incorporate sources like meat, dairy, seafood, leafy greens, and whole grains, or explore B complex vitamin supplements.
  • Magnesium: Combat the challenges of magnesium absorption as you age. Explore magnesium-rich foods like spinach, avocado, dark chocolate, beans, and nuts. Consult with your physician if magnesium deficiency concerns arise.
  • Vitamin D: Uncover the potential of vitamin D in addressing age-related health concerns. Embrace fortified foods like milk or mushrooms and discuss supplementation options with your healthcare provider.
  • Protein: Navigate muscle mass decline with optimal protein intake. Aim for 1.2–2.0 grams per kilogram of body weight daily to support your body’s evolving needs.

As mentioned above, consult with your physician or dietitian to create a plan that supports overall health and addresses specific conditions. This could involve incorporating new nutrient-rich foods into your daily diet and avoiding those that may exacerbate a condition.

2—Diet: You Are What You Eat

One of the cornerstones of a healthy life beyond 40 is a well-balanced and personalized diet. Consider a diet that is right for you—Atkins, keto, Mediterranean, paleo, intermittent fasting, and others—and a diet that aligns with your health conditions or risks. Whether it’s high blood pressure, diabetes, or heart disease, your diet plays a crucial role.

Also, if you don’t already, consider eating “in” more than eating “out.” Restaurants can easily hide unhealthy fats, high amounts of sodium and seasonings, and other hidden ingredients that you would otherwise avoid when cooking at home.

  • High Blood Pressure: If you’re at risk of or dealing with high blood pressure, focus on a diet rich in potassium, magnesium, and fiber. Cut back on sodium and processed foods. Consult with your healthcare team to find the right balance for you.
  • Diabetes: For those with diabetes or at risk, prioritize complex carbohydrates, fiber, and lean proteins. Monitor your carbohydrate intake and consider the glycemic index of foods. Work closely with your healthcare team to manage your blood sugar levels effectively.
  • Heart Disease: A heart-healthy diet includes plenty of fruits, vegetables, whole grains, and lean proteins. Limit saturated and trans fats, cholesterol, and sodium. Collaborate with your healthcare provider to build a diet that promotes heart health.

Remember, your dietary choices are a powerful tool in shaping your health. Consultation with your physician or dietitian ensures a personalized approach that aligns with your unique needs. Let your diet be a source of nourishment, vitality, and resilience as you navigate the years beyond 40.

3—Alcohol and Drugs: Don’t Help You Age Well

As you journey through life past 40, understanding the impact of alcohol and drugs on your health becomes increasingly vital. While moderation might have been a more lenient guide in younger years, the consequences of substance use can significantly affect overall well-being as you age.

Moderation is key when it comes to alcohol consumption. Aging bodies metabolize alcohol differently, leading to increased sensitivity and potential health risks. Excessive alcohol intake can exacerbate conditions like high blood pressure, liver disease, and weaken the immune system.

Prolonged and excessive alcohol consumption can indeed harm brain cells. Chronic alcohol use disrupts neurotransmitters, damages brain cells, and impairs communication between neurons. This interference with brain function can lead to memory problems, decreased cognitive abilities, and even contribute to conditions like Wernicke-Korsakoff syndrome, characterized by severe memory loss.

The effects of drugs, whether prescription or recreational, can magnify with age. It is crucial to adhere strictly to prescribed medications and avoid recreational drugs. Drug interactions, reduced metabolism, and increased susceptibility to side effects pose greater risks as you age.

Alcohol and drug misuse can have a profound impact on physical health. They may exacerbate existing health conditions such as cardiovascular disease, liver disorders, and weaken the body’s ability to recover from illness or injury. Substance misuse can impair cognitive function and exacerbate age-related cognitive decline. Long-term alcohol abuse, for instance, can lead to memory problems and impairments in decision-making abilities.

Excessive alcohol consumption and drug use can exacerbate mental health issues such as anxiety and depression. They might also interfere with medications prescribed for mental health conditions. Additionally, alcohol and certain drugs can interact with prescribed medications, reducing their efficacy or causing adverse reactions. Always consult healthcare professionals to understand potential interactions and risks.

For those who choose to drink alcohol, be aware of the recommended limits and consider the impact of alcohol on your health. It is crucial to be mindful of the potential risks associated with drug use and seek guidance from healthcare providers for any concerns.

Long-term health effects of prolonged drug and alcohol use: Wyoming Recovery.

4—Skincare: Have Radiance in Aging Gracefully

As you embrace life beyond 40, skincare continues to be a very important of your daily care regimen. Aging brings forth changes in skin texture, elasticity, and moisture retention. Collagen and elastin production slow down, leading to fine lines, wrinkles, and sagging. Environmental factors, lifestyle choices, and genetics further impact your skin’s health.

Aging gracefully will involve your conscious decision to nurture your body from within and caring for the outer shell that mirrors your vitality. Afterall, our skin is your body’s largest organ, requiring ongoing tailored attention and nourishment.

  • Tailored Skincare Regimens: Crafting a personalized skincare routine becomes paramount. Consult with dermatologists or skincare specialists to curate a regimen that addresses your skin’s unique needs. Focus on gentle cleansing, hydration, protection from UV rays, and targeted treatments to address specific concerns like age spots or uneven tone. For the women, I use Meaningful Beauty and love the results. I also apply a retinol.
  • Hydration and Moisture: Maintaining skin hydration becomes essential. Opt for hydrating serums, moisturizers, and products containing hyaluronic acid or glycerin to replenish moisture and enhance skin elasticity.
  • Sun Protection: Always shield your skin from harmful UV rays. Incorporate broad-spectrum sunscreen with at least SPF 30 into your daily routine to prevent premature aging, sunspots, and skin damage. Wear a hat and sunglasses and wear UV protective clothing if you plan to be outdoors in the sun for an extended period.
  • Targeted Treatments: Consider specialized treatments like retinoids, antioxidants, or peptides to stimulate collagen production, minimize fine lines, and improve skin texture. These targeted interventions aid in preserving youthful radiance and skin resilience.
  • Lifestyle Impact: A healthy lifestyle—nutrition, hydration, exercise, and ample sleep—directly influences skin health. Adequate hydration and a balanced diet rich in antioxidants, vitamins, and omega-3 fatty acids support skin vitality.
  • Self-care Rituals: Beyond skincare products, integrate self-care rituals into your routine. Stress management, mindfulness practices, and adequate rest contribute to overall skin health and radiance.

By embracing a dedicated skincare approach, you nurture not only your skin but also your well-being. Let skincare be a celebration of self-care—a testament to the beauty that resonates from within as you navigate the journey of graceful aging beyond 40.

5—Stress: Reduce and Remove

As life unfolds beyond the age of 40, managing stress becomes pivotal for overall health and well-being. Stress, if left unchecked, can exert a profound impact on physical health, mental well-being, and the ability to navigate the challenges of aging gracefully. Understanding its effects and adopting effective strategies to alleviate stress is essential for a fulfilling life journey.

Chronic stress can take a toll on the body and mind. It contributes to elevated blood pressure, weakens the immune system, and increases the risk of cardiovascular diseases. Stress also impacts the brain and mental health, leading to anxiety, depression, and cognitive decline over time.

Listed below are a few ways to relieve stress:

  • Get a daily dose of fresh air. Being outside can increase the oxygen levels in your brain, which boosts serotonin levels.
  • Find release through exercise. Exercise is a powerful stress reducer, releasing endorphins that elevate mood and reduce stress hormones.
  • Maintain a healthy diet. A healthy diet provides nutrients to properly cope with difficult emotions. Eat a balanced diet that includes fruits, vegetables, and lean protein.
  • Get a good night’s rest. Getting more sleep is a top recommendation by the American Psychological Association for decreasing anxiety.
  • Mind over matter. Your mind is a powerful thing. Incorporate mindfulness thinking into your daily routine and when placed in stressful situations.
  • Detox your life. If possible, distance yourself or remove causes of stress. Establish boundaries. Learn to say no when necessary and delegate tasks.  
  • Build a support system. Sharing feelings and experiences can offer comfort, advice, and different perspectives, reducing feelings of isolation and stress
  • Seek professional help: If stress becomes overwhelming or persistent, seek guidance from healthcare professionals or therapists.

Recognizing the impact of stress on health and adopting proactive measures to mitigate its effects fosters not only physical resilience but also emotional and mental well-being. Prioritize stress reduction as an essential component of your journey beyond 40, allowing yourself the gift of a balanced and fulfilling life.

6—Specialists: Balance Out Your Care Team

Assembling a proactive care team beyond your primary care physician becomes paramount for nurturing comprehensive health and well-being. Integrating specialists into your healthcare regimen allows for a multifaceted approach, addressing specific concerns and aiding in the proactive management of potential health risks as you embrace life past 40.

Tailor your approach based on personal and family history. You need to be your own self advocate when it comes to your health. Physicians you may want to consider placing on your preventive care time may include a cardiologist, endocrinologist, dermatologist, cardiologist, gynecologist, urologist, ophthalmologist, dentist, gastroenterologist, rheumatologist, and others.

By incorporating specialists into your care team, you empower yourself with tailored guidance, screenings, and interventions specific to various aspects of health. This proactive approach fosters early detection, timely interventions, and a comprehensive strategy to promote holistic health and well-being as you navigate life beyond 40.

7—Risk Monitoring: Stay a Step Ahead

Regular screenings and preventive tests are essential components of proactive health care beyond 40. Early detection through screenings allows for timely interventions, potentially preventing the progression of diseases or identifying health issues in their nascent stages when treatment is most effective. The “new” may be as simple as including bloodwork or multiple tests based on your genetic makeup, family history, and lifestyle.

A short list of available preventive tests:

  • Bone Density Scans: Assess bone health and risk of osteoporosis
  • Calcium Score Tests: Evaluates coronary artery calcification, aiding in the assessment of heart disease risk
  • Colonoscopies: Detects colorectal cancer or precancerous polyps and facilitates early intervention of colorectal cancer
  • Mammograms and Pap Smears: aids in early detection of breast cancer and cervical abnormalities for women
  • Prostate-Specific Antigen (PSA) Tests: Assists in detecting potential issues for men
  • Thyroid Function Tests: Evaluate thyroid hormone levels and detect thyroid disorders
  • Skin Cancer Screenings: Assists in identifying potential skin cancers or abnormalities

The below infographic illustrates further tests but does not represent a complete list of all available health screenings and is an approximate timeframe. The age and frequency of screenings can change based on your own personal health risks and family history. Always talk to your physician to determine which tests are right for you.

Being proactive is critical. By staying vigilant with risk monitoring and adhering to recommended screenings, individuals can proactively safeguard their health, mitigate risks, and enhance the prospects of a healthier, more fulfilling life beyond 40.

A guide to health screenings in your 40’s. Source: Tri-City Medical Center.

8—Exercise: Keep on Moving

Prioritizing exercise as a regular part of life beyond 40 not only nurtures physical strength and resilience but also fosters mental clarity, emotional well-being, and a longer, more vibrant life. It is a gift to yourself—a commitment to health, vitality, and the pursuit of a fulfilling journey through the years.

Exercise boosts metabolism, aiding in better digestion, nutrient absorption, and energy expenditure. Regular exercise also strengthens the heart muscle, improves circulation, and lowers the risk of cardiovascular diseases such as heart attacks and strokes. Physical activity aids in weight management by burning calories and preserving muscle mass. This helps in controlling weight gain and maintaining a healthy body composition. Weight-bearing exercises like walking or weightlifting contribute to bone density, reducing the risk of osteoporosis and fractures.

Mentally and emotionally, regular exercising supports brain health and enhances cognitive function, reduces anxiety and depression, facilitates deeper and more restorative sleep, contributing to overall well-being.

You don’t need to run marathons and hit the gym seven days a week. Even just short, intense bouts of exercise can make a significant impact. Find activities you enjoy and make them a habit then witness the transformative effects on your overall well-being.

Whether it’s a brisk walk, a yoga class, refreshing swim, or strength training, find what suits you best and try to stay active at least 30 minutes a day with your various choices. Change your selections as the seasons change and allow exercise to be a cornerstone of your journey to a vibrant life beyond 40.

9—Mental Stimulation: Keeping Your Brain Young

Amid the journey beyond 40, mental stimulation emerges as a key element in preserving cognitive vitality and fostering a youthful mind. Engaging your brain in stimulating activities is akin to nurturing a timeless treasure—keeping your mental faculties sharp and adaptive.

Here are a few ways to sustain brilliance as you age:

  • Continuous Learning: Challenge your mind with novel pursuits. Consider enrolling in online or onsite classes, learning a new language, or exploring topics that intrigue you. Continuous learning stimulates neural connections, enhancing cognitive agility and creativity.
  • Intellectual Hobbies: Pursue hobbies that engage your intellect. Reading, solving puzzles, playing strategy games, or engaging in arts and crafts not only entertain but also bolster cognitive reserves and problem-solving abilities.
  • Social Engagement: Interacting with others stimulates the brain. Engage in social activities, join clubs, have lunch with friends, or participate in group discussions. Social engagement sharpens communication skills, fosters empathy, and stimulates various regions of the brain.
  • Mindfulness and Meditation: Practicing mindfulness and meditation fosters mental clarity and resilience. These practices will relax you, reduce stress, improve concentration, and cultivate a calm and focused mind, enhancing overall brain health.

By actively engaging your mind through diverse and intellectually stimulating activities, you preserve cognitive agility and foster resilience against age-related decline. Embrace these strategies as tools to nurture a youthful mind and relish the timeless brilliance that accompanies you on the path beyond 40.

10—Sleep: The Need to Recharge

Sleeping is vital. It not only repairs your body overnight but consolidates your memory and enhances your cognitive performance for the next day. Experts recommend that adults age 40 to sleep between 7 to 9 hours a night.

Adults who sleep less than seven hours a night may have more health issues than those who sleep seven or more hours a night. One of three Americans have a sleep deficit, per the US Centers for Disease Control and Prevention. You don’t want to be one of them as the quantity and quality of sleep is a non-negotiable aspect of a healthy and prolonged life.

In a study as part of the National Health Interview Survey by the CDC and the National Center for Health Statistics involving around 172,000 people who answered sleep questionnaires between 2013 and 2018, those with the highest quality sleep measures live significantly longer.

How? By establishing a regular sleep routine, reducing caffeine and alcohol intake, and unplugging from devices an hour before bedtime are simple yet powerful practices to enhance your sleep quality, which have proven to add nearly five years to a man’s life expectancy and almost 2.5 years to a woman’s life.

Let sleep be your ally in the pursuit of a longer and more fulfilling life beyond 40. Prioritize deep and restorative sleep as they contribute not only to physical rejuvenation but also to cognitive vitality. Establish a consistent sleep routine, your limit caffeine and alcohol intake, and power down electronic devices an hour before bedtime.

The seven side effects of sleep deficiency. Source: Vanderbilt Health.

Summary

The above outlines 10 key pillars for healthy aging, covering nutrition, diet, alcohol and drug moderation, skincare, stress management, specialized care teams, regular screenings, exercise, mental stimulation, and quality sleep. Each pillar advocates for personalized approaches and highlights the significance of consulting healthcare professionals for tailored guidance, underscoring the importance of informed decisions in promoting a longer, more fulfilling life beyond the age of 40.

Hence, the most important takeaway is consulting with your healthcare professionals for personalized advice and interventions tailored to your needs and health conditions as you age. Be proactive. Become knowledge. Build your roadmap.

Be Fit. Be Strong. Be Well.
Adriana

Yoga vs. Mat Pilates: Choosing the Right Path to Mind-Body Wellness

03 Friday Nov 2023

Posted by in Anti-Aging, Pilates, Yoga

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In the world of mind-body fitness, two popular disciplines have stood the test of time and gained immense popularity among fitness enthusiasts: yoga and mat Pilates. Both of these practices offer a holistic approach to improving physical and mental well-being, but they do so in distinct ways. In this post, I will explore the key differences and benefits between the two, helping you make an informed decision about which one suits your needs and preferences best.

Yoga: Mind-Body Connection and Balance

Yoga is an ancient practice originating in India that combines physical postures, breath control, and meditation to foster holistic well-being. It is a more comprehensive system compared to mat Pilates, with a focus on the mind-body connection.

Key characteristics of yoga include:

  • Mindfulness and Meditation: Yoga encourages mindfulness and meditation, offering a mental and emotional dimension to physical practice. Through breath control and meditation techniques, practitioners develop mental clarity and stress reduction.
  • Variety of Styles: There are numerous styles of yoga, ranging from vigorous and dynamic practices like Vinyasa and Ashtanga to gentler styles like Hatha and Yin. This variety allows individuals to choose the style that suits their physical fitness and mental needs.
  • Flexibility and Balance: Yoga emphasizes flexibility, balance, and overall body strength. It involves a wide range of poses and stretches that target various muscle groups and help improve posture and alignment.
  • Connection to Spirituality: Some forms of yoga, such as Bhakti and Kundalini, incorporate elements of spirituality and self-realization. These practices delve deeper into the connection between the physical body and the spiritual self.

Benefits of Yoga

  • Enhanced flexibility, balance, and strength.
  • Stress reduction and mental clarity.
  • Improved posture and body awareness.
  • A sense of inner peace and self-connection.
  • Adaptability to various fitness levels and goals.


Mat Pilates: Core Strength and Precision

Mat Pilates, often referred to as Pilates, is a low-impact exercise method developed by Joseph Pilates in the early 20th century. It focuses on strengthening the core muscles, enhancing flexibility, and promoting body awareness.

Key characteristics of m Pilates include:

  • Core Emphasis: Mat Pilates places a strong emphasis on core strength. Exercises primarily target the abdominal muscles, lower back, hips, and glutes. The controlled, precise movements in Pilates engage the core throughout the workout, resulting in improved stability and posture.
  • Equipment-Free: Unlike its apparatus-based counterpart, mat Pilates requires minimal equipment. All you need is a comfortable mat or a padded surface, making it an accessible and cost-effective option for many.
  • Precision and Control: Pilates exercises demand a high degree of precision and control. Each movement is performed with a focus on proper alignment and breath, which not only strengthens the body but also enhances mental concentration.
  • Versatility: Mat Pilates can be tailored to different fitness levels, making it suitable for beginners and advanced practitioners alike. As you progress, you can add props like resistance bands, stability balls, or small hand weights to intensify your workouts.

Benefits of Mat Pilates

  • Improved core strength and stability.
  • Increased flexibility and range of motion.
  • Enhanced posture and body awareness.
  • Reduced risk of injury through proper movement mechanics.
  • Stress reduction and improved mental clarity.


Apparatus Pilates

For those wondering about Pilates exercises using the assistance of machines, this type of workout is often referred to as “apparatus Pilates,” a branch of Pilates that utilizes specialized equipment to enhance and diversify the exercises and movements. These machines were also developed by Joseph Pilates, the creator of the Pilates method, to aid in rehabilitation and conditioning. Apparatus Pilates is typically conducted in a supervised setting, often at a Pilates studio, under the guidance of a certified Pilates instructor. The primary apparatus used in this form of Pilates includes the reformer, Cadillac (also known as a Trapeze Table), chair, and the barrel.

Here is an overview of some of the key apparatus used in Pilates using machines:

  • Reformer: The Pilates reformer is perhaps the most well-known piece of equipment. It consists of a sliding carriage attached to a frame with springs of varying resistance. The practitioner lies, sits, or kneels on the carriage and performs a wide range of movements, both supine and standing. The resistance provided by the springs challenges various muscle groups, and the reformer can be adapted for exercises targeting the whole body.
  • Cadillac (Trapeze Table): The Cadillac, or Trapeze Table, is a versatile apparatus equipped with a frame, a mat, and a variety of bars, straps, and springs. It allows for a wide range of exercises that target flexibility, strength, and mobility. The Cadillac can be used for both rehabilitation and advanced Pilates training.
  • Chair: The Pilates chair, also known as the Wunda Chair, is a compact piece of equipment that offers a combination of strength and balance training. It consists of a padded seat with pedals, springs, and handles. Practitioners perform exercises in seated, standing, or lying positions while using the chair’s resistance for added challenge.
  • Barrel: Pilates barrels come in various shapes and sizes, including the spine corrector, ladder barrel, and arc barrel. These tools assist in improving posture, flexibility, and core strength. Practitioners can use the barrel to perform a variety of stretches and exercises designed to enhance spinal alignment and overall body function.

Apparatus Pilates offers several benefits, including:

  • Targeted Resistance: The equipment’s springs and pulley systems provide varying levels of resistance, making it easier to target specific muscle groups and adapt exercises to an individual’s fitness level.
  • Enhanced Range of Motion: The machines assist in improving flexibility, mobility, and joint range of motion through controlled and precise movements.
  • Core Strength and Stability: Apparatus Pilates emphasizes core strength, stability, and overall body alignment, promoting better posture and reducing the risk of injury.
  • Rehabilitation: The equipment is often used in physical therapy and rehabilitation settings to aid in recovering from injuries, improving muscle imbalances, and managing various health conditions.
  • Personalized Workouts: Pilates instructors can tailor sessions to the individual’s needs and goals, ensuring a more personalized and effective workout.

Pilates using machines is suitable for people of all fitness levels, from beginners to advanced practitioners, and can be particularly beneficial for those seeking a comprehensive approach to physical fitness and well-being. It is essential to work with a certified Pilates instructor to ensure safe and effective training when using Pilates apparatus.

In Closing

Circling back to yoga versus mat Pilates, both are excellent choices for improving physical and mental well-being, each with its own unique approach and benefits. I personally prefer mat Pilates. But whether you choose to strengthen your core and refine your movement with mat Pilates or seek a holistic experience that nurtures your body and soul through yoga, both practices offer a path to improved health and vitality. So, choose the one that aligns with your goals and enjoy the journey to a healthier, more balanced you.

Be Fit. Be Strong. Be Well.
Adriana

Cryotherapy: Understanding the Benefits and Risks of Exposing Your Body to Extreme Cold

06 Monday Mar 2023

Posted by in Anti-Aging, pain relief

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Just a few months ago, I was training for an ultramarathon and suffering from back pain that was preventing me from fulling preparing for the race. The race was a longtime bucket list item, so I was determined to run it. But what about the pain?

The pain was a result from shoveling snow in January 2022. Here it was December, and I was still dealing it. I had tried physical therapy and received two injections, but neither brought relief.

Then a friend recommended cryotherapy. While I had heard of it before, I never considered as a pain treatment. At that point, anything was worth a try since I was only weeks away from my race.

Fast-forward today, I am pain free. Cryotherapy did the trick after just two weeks of daily treatments. I was able to race and have since returned to a normal active lifestyle. I continue to go to cryo weekly, since there are many benefits of continuing the treatment.

What is Cryotherapy?

Cryotherapy has been gaining popularity in recent years as a way to promote healing, reduce inflammation, and improve overall health and wellness. Some use it for longevity. It involves wearing minimal clothing and stepping into an upright chamber-like tank where your body is exposed to extremely low temperatures of -100°C and -140°C for 3 minutes. The cold air that you feel is liquid nitrogen, which cools the air to the desired temperature.

How does Cryotherapy work?

The theory behind cryotherapy is that the extreme cold temperature triggers the body’s natural healing mechanisms. When exposed to the cold, the body goes into a “fight or flight” response, which causes blood vessels to constrict and redirect blood flow away from the extremities and towards the vital organs. This response can help reduce inflammation, promote healing, and increase the production of endorphins, which are natural painkillers.

Potential benefits of Cryotherapy

Cryotherapy has been promoted as a treatment for a wide range of conditions. Here are five benefits:

  1. Pain relief: Cryotherapy can help reduce pain and inflammation associated with conditions such as arthritis, fibromyalgia, and chronic pain.
  2. Improved athletic performance: Many athletes use cryotherapy to help reduce muscle soreness and improve recovery time after intense workouts.
  3. Skin rejuvenation: The extreme cold temperature can help stimulate collagen production, which can improve the appearance of fine lines, wrinkles, and acne scars.
  4. Boosted immune system: Some studies have suggested that cryotherapy may help stimulate the immune system, which can help prevent illness and improve overall health.
  5. Longevity: There is some evidence to suggest that cryotherapy may help promote longevity by reducing oxidative stress and inflammation in the body.

Potential risks of Cryotherapy

While cryotherapy is generally considered safe, there are some potential risks to be aware of. Here are five risks:

  1. Frostbite: Exposure to extreme cold temperatures can cause frostbite, which can damage the skin and underlying tissues.
  2. Headaches: If you head is not high enough from the rising liquid nitrogen, you may experience a short-lived headache shortly after treatment.
  3. Burns: Liquid nitrogen can cause burns if it comes into direct contact with the skin.
  4. Hypoxia: In rare cases, cryotherapy can cause a decrease in oxygen levels, which can lead to lightheadedness or fainting.
  5. Claustrophobia: Some people may feel claustrophobic inside the cryotherapy chamber.

Cryotherapy is a treatment that involves exposing the body to extremely low temperatures for a short period of time. While it is generally considered safe, it is important to be aware of the potential risks associated with this treatment. If you are considering cryotherapy, it is recommended that you speak with your healthcare provider first to determine if it is a safe and appropriate treatment option for you.

Be Fit. Be Strong. Be Well.
Adriana

Vitamin E for Hot Flashes

24 Monday Jun 2013

Posted by in Anti-Aging, Diet, Health and Wellness, Vitamins

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week71My cousin Patricia is 10 years older than me and is experiencing hot flashes. I have heard stories from other relatives and co-workers who say they can come on at any moment and that they are dreadful. They can arrive in the middle of the night while sleeping – causing the kick off of covers – or right in the middle of first meeting with a new important client.

Patricia suggested I should ask my own mother at what age she first experienced the change of life and how were her hot flashes. Did she get them frequently or just occasionally?

Hot flashes, or hot flushes, are a sudden and quickly passing sensation of heat often is accompanied by a red, flushed face and sweating. It is a symptom of menopause and perimenopause and is caused by circulation changes. More than two-thirds women experience hot flashes during perimenopause and almost all women during menopause.

So I called my dear mom, who is still a whipper snapper in a lot of ways. When I posed the question to her, she said she was 50 when her menstrual cycle stopped for good, but for hot flashes, she never had any. Nada. Zip.

“But why not” I immediately asked?

“I took vitamin E. Just 400 daily,” she point blank responded.

Mom is so still on it, even at 88 years young. She then told me the story of her co-worker in a library where she volunteered while I was in elementary school. The head librarian complained often of the hot flashes and how unbearable they had become. Listening to her, my mother suggested that she take 400 international units (IUs) of vitamin E every night before bed. Not too long after, the librarian was thanking my mother for curing her flashes and gave her the honorary title of Dr. Falco.

Sure enough, Mom is right – again. As backed up by clinical studies published in “Journal of the International Menopause Society” and “Journal of Managed Care Pharmacy,” taking vitamin E daily at mealtime can help significantly reduce menopausal hot flashes as it acts as an estrogen substitute. It also replenishes electrolytes lost through perspiration and provides cellular protection from oxidative stress.

Some natural dietary sources of digesting vitamin E include wheat germ, safflower oil, olive oil, whole grains, peanuts, pecans, walnuts and almonds.

Other remedies to help ward off hot flashes include exercising at least for 30 minutes daily, keeping your room cool, wearing light layers of clothes, and trying deep slow abdominal breathing of six to eight breaths per minute – 15 minutes in the morning, 15 minutes in the evening and at the onset of hot flashes. You may also try taking a vitamin B complex and Ibuprofen. Moreover, try to eliminate or avoid caffeine, alcohol, spicy foods, cigarette smoke and stress.

Since vitamin E is fat soluble and can become toxic from overdose, consult a physician before starting supplementation. Your primary physician can also recommend the right daily dosage. Not it may be two to six weeks before the effects are felt.

Good luck, ladies!

Be Fit. Be Strong. Be Well.
Adriana

Home Remedies to Fight Cellulite

18 Tuesday Jun 2013

Posted by in Anti-Aging, Diet, Skincare

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week70When I am out and about, I am sometimes stopped by other women complementing me on my legs and asking me how I ward off cellulite. Typically, I smile and tell them it’s a combination of diet, exercise, an anti-cellulite regimen on addition to genetics.

People might be surprised to learn that the genetics is not on my side when it comes to cellulite. My mother, who is 88 years young, still covers up her cellulite by wearing long skirts, long shorts, or slacks. She has had cellulite as long as I can remember and never shows her legs. I have asked her about it, if it bothers her, or  if she has tried to prevent it.  Cellulite is a sensitive subject to many with my mom being no different.

If you have cellulite, you are not alone. Ninety percent of all women have some level of cellulite caused by heredity, inactivity and diet. Your genes are your genes but when your food intake becomes greater than energy output, then body fat levels rise, especially as you age.

I suppose I was never truly worried about getting cellulite, since I’m also 50 percent of my dad’s good genes and I live a different health and fitness lifestyle then Mom. But still, over the years I keep a watchful eye out for that dimple appearance, due to her, and with the first slight showing of any, I hit my anti-cellulite program even harder.

So what is my anti-cellulite program? What do I recommend that works for me? It is a treatment plan and daily regimen that I have developed over the years from trial and error. Just like any exercise and diet program, you’re anti-cellulite regimen should be customized for your body type, lifestyle and genetics. This of course takes time, patience and commitment to discover what works best for you.

For me, it starts with an anti-cellulite diet. This includes a glass of cold cran-water (1 oz. 100% unsweetened, organic cranberry juice, 7 oz water and 1 teaspoon psyllium fiber) when I first wake up and before going to bed. a cup of hot water with fresh lemon before each meal, and staying hydrated with lots of fresh water throughout the day – all to help flush out unwelcomed fats and unhealthy toxins in the body.

Next up? Food! Who doesn’t like to eat? For me, I love doughy food and sweets especially which all the wrong foods to ingest when it comes to preventing cellulite. Yes, I love my pizza as well as creamy ice cream and warm chocolate brownies, none of which I eat today unless it’s a rare special treat or a revamped recipe that replaces the unhealthy ingredients with healthier choices. Hence, my daily intake is comprised of the eating clean diet which helps me to ward off cellulite in addition to other great benefits.

You need a good exercise plan as well; one that includes a minimum of 30 minutes of cardio daily to achieve fat burn. Running will burn the most, but additional great cardio exercises to help in the prevention of cellulite include: spinning, swimming, tennis, step aerobics, hiking and cross-country-skiing.

Behind closed doors, I have also developed a regimen that I do daily, every morning after showering and every evening before going to bed. It includes deep massaging my potential troubled areas with either a massage roller or a rolling pin, as suggested by a personal trainer over 15 years ago.  This was actually her mother’s trick. The more time you allow for the messaging of each area, the better. The trainer also suggested to walk (scoot) across a floor using your butt. Simply sit on the floor when your legs bent in front of you and your feet slightly touching the floor. Move forward by pushing off with one butt cheek at a time to move you across the room, continuing for 15-30 minutes. Afterward, I deep massage in anti-cellulite lotion with my hands and fingers. There are countless on the market, but I use Nivea Skin Firming Cellulite Gel-Cream Q10 Plus.

Preventing cellulite should be a part of your everyday ritual to reduce and prevent. Try any or all of my suggestions above and discover what works best for you and your genetic makeup. Staying youthful does take an extra effort, but is worth all the work in the long run for you and loved ones.

Be Fit. Be Strong. Be Well. Adriana

Preventative Health Care: Why It’s a Must

26 Friday Aug 2011

Posted by in Anti-Aging, Health and Wellness

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One of my favorite aunts was always very proud that she didn’t have a need to see a physician. By no means for a cold or allergy. Never in fear of an infection or disease. Not even for an annual checkup or vaccination. No, this aunt felt she was strong and healthy, so seeing a doctor wasn’t necessary in her mind. And while she always felt confident for what she strongly believed were well-earned health passes, I was always simply dismayed at her lack of preventative care.

Recently, one of my readers summed it up best with his own personal experience by stating: “even if people feel healthy, they may not be.” This is so very true as I have heard many stories about people who felt they were in the best shape of their lives only to discover they were actually ill. Even my beloved aunt, who felt she was perfectly fine, eventually learned she had advanced Type II Diabetes when taken to a family physician by a concerned family member. She then later sadly passed away from congestive heart failure (CHF) that had also gone undetected but, like her diabetes, could havedetected sooner and treated.

Premature death and disability mainly results from chronic diseases, such as heart disease, stroke, cancer, injury, emphysema, chronic obstructive pulmonary disease, and arthritis. It makes preventative health that much more vital, but unfortunately many people take their health for granted, especially if they are feeling fine. No aches, no pains, no nagging issues … so why see a doc? While preventive measures can reduce, but not eliminate, the chances of acquiring a disease or illness, early detection screenings and routine wellness exams can help you and your family stay well and one step ahead in the event a health condition does develop.

For those over 40, a health maintenance examination is recommendedevery two years and should include height and weight measurements, Body Mass Index (BMI), blood pressure reading, cholesterol testing, other necessary screenings, lab tests and vaccine immunizations, plus counseling on health and wellness issues – such as nutrition, physical activity, healthy weight, injury prevention, misuse of tobacco, alcohol and drugs, sexual behavior, dental health, mental health and second-hand smoke. A tetanus diphtheria booster should be received every 10 years. Additionally, women should receive an annual GYN checkup, complete with a breast exam, pap smear, and mammogram.

Beginning at age 50, an annual colorectal cancer testing is recommended as well as a Fecal Occult Blood Test (FOBT) yearly, a flexible sigmoidoscopy and double-contrast barium enema every fifth year, a colonoscopy or CT colonography every 10 years. Men should also receive an annual prostrate exam.

Additional simple ways of preventive measures for good health at any age include: wash your hands, apply sun block, wear a seatbelt, drive the speed limit, exercise regularly, care for your skin, eat a healthy diet, limit alcohol consumption, stop smoking and any recreational drugs, sleep seven to nine hours a night, practice safe sex, keep a positive attitude, reduce stress, and find time to relax in a balanced lifestyle.

Take the time now to be well for a happy long life for you and for your loved ones. Check in with your doc regularly to have all the necessary tests to help prevent health risks down the road and live well.

Be Fit. Be Strong. Be Well.
Adriana

Eating Clean: A Lifestyle Choice

11 Monday Apr 2011

Posted by in Anti-Aging, Diet, Setting Goals

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I don’t know about you, but I know when I eat an oversize carb, such as a bowl of pasta or even a couple of pumpkin muffins, my stomach feels full in an uncomfortable way, when only hours before leading up to that meal, my stomach felt perfectly fine. In contrast, when eating a healthy green salad or veggies and fish, I leave the table feeling satisfied but not overstuffed.

That brings me to my decision to go the route of “clean eating” completely. I have dabbled in this lifestyle of eating, but never ventured fully into it since I do love my fried egg sandwiches from Manhattan Bagel and sweet dessert endings when dining out. While I do eat 85-90% healthy, I don’t eat healthy enough. And after eating a serving of tortellini with pesto, and feeling my stomach feel heavy once again, I really started to question my eating decisions.

As a woman in her 40s, I still eat like I’m in my 20s, thanks to my high metabolism; but at the same time, I know my high metabolism isn’t as high as I was when I was 20; it was even higher. I really should be tweaking my daily intake before it does finally catch up with me. Then I reminded myself of the golden rule – diet is everything – as 80% of what you look like is due to what you are consuming.

And with that, like a switch, I joined the ranks of clean eaters, like Jennifer Aniston and Angelina Jolie and many other health-conscious eaters, and began indulging in this very healthy way of eating. Many eat clean to lose weight, maintain weight or achieve a fitness goal. I am doing so for a healthier lifestyle and maintain my younger-than-my-years’ physique. Yes, no more processed foods. No more sweet treats; well, once in awhile perhaps. I am very discipline by nature, so the instant switch should be no sweat. The foods in eating clean will not only make one look their best and feel great, but energy levels will increase, calories will be burned more efficient, and that much disliked heavy stomach feeling will be eliminated.

When eating clean, the daily meals area a combination of lean means, complex carbohydrates and healthy fats which keeps blood sugar levels stable and wards off hunger. It takes discipline, but you have to remind yourself of all the long-term health benefits for your body. The foods in this eating lifestyle are natural, free of added sugars, hydrogenated fats, trans-fats and anything else that is unnatural, unnecessary and unhealthy. Meals are more frequent, three main ones and two to three small snacks a day, to rev up your metabolism and curb your appetite.

When grocery shopping, one thing to keep in mind is that you want to look for as many one-ingredient foods as possible, staying clear of foods made with white flour, sugar and sugar substitutes, saturated fats and trans-fats. Read the labels of foods having more than one ingredient. Select whole grains and complex carbohydrates which will give you more energy and keep you feeling fuller longer. Pick up lots of fresh fruits and vegetables. These are full of natural sugar and can satisfy your sweet tooth. Choose lean meats, chicken and fish for your protein power. And remember to grab raw and unsalted nuts, such as almonds, cashews, walnuts and peanuts, which make great flavorful snacks. You will find a lot of great recipes online that support clean eating, as well as books and periodicals in stores.

The following is a sample of my eating clean for a day.

Breakfast: Hot oatmeal with fresh blueberries and sprinkle of cinnamon paired with a whole fruit (usually a banana).

Mid-Morning Snack: A melody of fresh berries or a handful of almonds.

 

Lunch: Mixed green salad with a six-ounce grilled chicken.

 

Mid-Day Snack: A serving of crunchy miniature carrots.

Dinner: Pan-seared halibut, steamed asparagus, brown rice.

 

Beverage: Plenty of water, at least two liters a day. An added twist of lemon is sometimes nice.

Dining out is just as easy as cooking in when eating clean, and I do tend to eat out frequently. Just the other night I have a great spinach salad for dinner, complete with hard-boiled eggs, pine nuts, chopped tomatoes and grilled shrimp – at an Italian restaurant. It was delicious! Plus my stomach felt light and satisfied! My four other dining companions divulged in large pasta platters with servings of bread. None of them completed their meals and, with doggie bags in tow, all felt full and heavy. One even said to me, “I should have had what you ate.”

In no time at all, making healthy eating decisions will become second natural. And with summer right around the corner, it’s a great time to start before slipping back into that slim bikini. Before you will know it, you will realize how wonderful you feel and great you look since changing your eating lifestyle. I highly recommend trying clean eating, even just for a period of time. You can then judge for yourself. Pretty soon I might see you blogging about eating clean as well. See you at the beach!

Be Fit. Be Strong. Be Well.
Adriana

My Secrets to Aging Young – Part 3

28 Monday Feb 2011

Posted by in Anti-Aging, Diet, Skincare, Sleep

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While aging is a natural process and cannot be stopped, there are preventative measures one can take to slow down the development. To look younger and vibrant, not only is it important to take proper care of your body physically, but internally with your diet and sleep and externally with your skin. In this final installment of “My Secrets to Aging Young,” I will reveal what I do for my daily diet, shuteye and daily skincare.

Daily Diet. Like most of us, I love to eat. Fortunately, I can afford to consume more than the recommend daily allowance since I have maintained my high metabolism through my exercising and genes. But  even though I could get away with eating almost anything, I do make the effort to eat a daily balanced diet that is about 95% healthy. My diet is full of at least 50% fruit and vegetables daily, protein with almost every meal eaten and very healthy snacks in between, such as yogurt, nuts, seeds, fruit and raw veggies.

A typical day’s menu for me will include a whole wheat item, eggs or oatmeal cereal for breakfast plus fresh fruit. Lunch is usually a fresh green salad with chicken, tuna or shrimp tossed in. Dinner varies, but a favorite is a white fish and hot green veggies. My daily sweet treat  is an ounce or two of dark chocolate, usually after breakfast. From time-to-time, I eat what I refer to as my “cheat-cheat” foods; an occasional dessert after dinner, a hot dog at a ball game or a slice of cheese pizza during a party. I try to keep processed foods to a bare minimum, very little whites, rarely any red meat, and no caffeine, lunchmeats or saturated fats.

Sleep. Like regular workouts and a healthy diet, a good night’s sleep is just as important. It improves your concentration, sharpens your reflexes, regulates your hormones and reduces stress. Not getting enough shuteye can cause you to age quicker as well as cause forgetfulness, moodiness, slower reaction times and even weight gain. I know my body needs the average eight to nine hours of sleep every night, and I make an effort to get it. Lights out is by ten if I need to be up by six, and sooner if I need to rise earlier. If I go a few nights without getting my eight hours, not only do I see it in the dark circles that appear under my eyes, but my face lacks a healthy glow, my body becomes a bit sluggish and my cadio workouts are not nearly at full capacity.

 

Skincare. The sooner one takes close care of their skin, the better. Your face, neck, hands and other parts of your body will reflect  your age as accurate, older or younger. Most of us wake up and splash on some cold water or perhaps apply a facial cleanser in the morning. Many roll into bed at night without washing the undetected collect grime, letting it sit overnight on our aging skin.

I take my skincare very seriously and have done so only for last 10-15 years as I was late to seeing the importance. I was one of the ones who took my skin for granted. Now I cleanse my face twice a day with glycolic-based skin products and exfoliate regularly with products that I originally purchased from a physician. I swear by their results and could never part with them.

When cleansing, I pay particular attention to zones that can age quicker, such as the neck, hands and knees and also use my facial products on these areas as well. I apply a daily moisturizer to my entire body, cocoa butter on certain areas and, for about the past 20 years, massage castor oil into my face and neck to keep muscles firm and enhance my skin tone, a skin secret my mother shared with me many years ago. Once or twice a week, I apply a mud pack masque to my face and the aging zones in addition to my belly which tightens and smoothes your skin. I also apply prescription-strength Retina-A to my face and aging zones almost daily, sometimes twice, which aids in the exfoliating.

When in the sun, I skip the Retina-A and apply sunscreen throughout the day to help shield my body from the harmful rays that pre-age your delicate skin. I use lip balm with a SPF for added protection on my lips and wear sunglass and a hat to protect my smooth face. Additionally, I drink water throughout the day to hydrate my skin and keep my healthy glow.

I hope you found my tips to looking young helpful and useful. Remember, anti-aging is not just about exercising, diet and taking care of your body, but also about having a positive outlook on life. Avoid stress, laugh every day and appreciate all that life has to offer.

Be Fit. Be Strong. Be Well.
Adriana

My Secrets to Aging Young – Part 2

21 Monday Feb 2011

Posted by in Anti-Aging, Cardio, Cycling, Diet, Exercising, Fitness Classes, Swimming, Weight Training

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In Part 1 of “My Secrets to Aging Young,” I discussed some of my own secrets of how I stay fit and look young-looking and shared my cardio and ab routines. Slowing down the aging process can definitely be achieved with a commitment to fitness and wellness. Documented studies have shown that people who are in good fitness shape are able to delay the signs of natural aging, including the decrease in physical resistance and muscular mass, flexibility and slower metabolism. In Part 2, I am going to continue sharing some of my secrets to anti-aging; what I do for weight training, fitness classes, swimming, and cycling.

Weight Training. I typically start my weight training with the circuit, which provides a total body strength and aerobic workout. There are an assortment of pieces I often utilize, based on what is available at the facility I am using, and usually a minimum of seven machines. I usually start with lat mid rows, working my back, followed by vertical press machine to improve my chest muscles. I also use the hip adductor and abductor machines for my inner and outer thighs and will other circuit machines to work my triceps, biceps, abs, gluts and legs. I then move on to a free weight workout with dumbbells for my upper body. My weights range from 25-10 pounds, depending on the exercises, and include presses, flys, extensions and kickbacks.

Fitness Classes. I have taken an assortment of fitness classes over the years, and now currently partake in four classes regularly and, when my schedule permits, two additional. On Saturdays and Sundays, I’m in the gym three hours each day. Saturdays I run my long run, complete a circuit training rotation, lift free weights, perform abs, then wrap up with an one hour Lift It Class that works all my major muscle groups using a variety of equipment chosen by the instructor. Sundays, I run five miles, perform abs then take a one hour Yoga Strength Class for strength training followed by one hour Boot Camp Class of intense lifting techniques. I additionally try to make two other Yoga Strength Classes during the week. When my calendar allows, I attend Pilates Classes for core strengthening and take Zumb Classes, a fast-paced dance workout that firms and tones. On the days I can’t make the Pilates classes at the gym, I get the exercises in at home by following a DVD.

 

Swimming . On average, I only manage to get in two to three swim workouts in a week. I typically swim at the crack of dawn or late in the evening. With goggles, cap and one ear plug in my left ear, I swim a minimum of 30 laps (60 lengths) nonstop. I mainly swim freestyle, but sometimes will add the breast, side and back strokes to work other muscles. I frequently use swim paddles to strengthen my stoke mechanics , a kickboard to work my legs and a pull buoy to push my upper body. If it weren’t’ for the fact that my legs build out when I use training fins, I would definitely use them regularly as I love the speed I gain through the water.Whentraining for an upcoming triathlon, I will perform a lot of sprint work in the water to simulate what I will be doing in the first leg of a sprint tri.

Cycling. While I could easily ride every day, I have restricted this workout to once a week. Like the step aerobics classes I use to take and swimming with fins, this workout also increases my leg size.  I typically ride hard just for 30 minutes, either inside on a stationary or outside on one of my three bikes.

By now you are probably think that I never sleep and live for the gym. Well, I must admit I do love to work out as it seems like playing to me, and I love the endorphins that kick in when I have a long, thorough workout. In my final installment of “My Secrets to Aging Young,” I will lastly divulge what I do for my daily diet, skincare and sleep, other important areas to anti-aging that shouldn’t be overlooked.

Be Fit. Be Strong. Be Well.
Adriana

My Secrets to Aging Well – Part 1

14 Monday Feb 2011

Posted by in Abdominal Muscles, Anti-Aging, Cardio, Exercising, Fitness Classes, Health and Wellness, Running

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Yesterday was my birthday; I turned 40-something. I wasn’t ashamed to admit my age to those around me since I very easily look 10 years younger. Whenever I tell my age, all respond, “Noooo! Really?” in total disbelief, which of course puts a grin on my face as it would anyone hearing those words.

In celebration of my special day, I took myself shopping to some of my favorite clothing stores. I easily slipped into my standard XS or size 0. While changing in the dressing room, I smiled to myself and felt very blessed as my body still looks only 25 with its firmness and sleekness.

At 5’4″, I weigh 100-105 pounds. I am very tone and still very solid with just the right amount of muscle definition; not to the point I look like a body builder, but to the point one can tell I go to the gym regularly. No belly fat. No saddle bags. No double chin.

My facial skin shows no wrinkles, only a hairline which no one else notices but me. My Italian olive skin keeps a year round slight tan while my dark chocolate brown hair falls past my sculpted shoulders. And to top off my younger-than-my-age look, I dress the latest fashions and keep my hair cut to current trends.

So how do I do it? Besides dressing the part, how do I stay so young and fit looking? What are some of my secrets that have defied the aging process? What is my regimen like to achieve such lasting results?

Well, there’s a lot that goes into it how I have evolved to where I am today. All has been a way of life for me from the very beginning, with my parents’ own healthy ways, and have continued to develop throughout my life. I fell in love with sports and fitness at a very young age, so working out is like playing to me. I have never smoked, rarely drink alcohol and always pay attention to health in the news. I also maintain a balanced lifestyle of work, family and fun with as little stress as possible.

My Schedule. I am Type A and have an enormously high energy and endurance levels as anyone close to me can vouch. I am ambitious, driven and determined; the Energizer Bunny without any given caffeine. Here’s a quick rundown of what I do weekly to stay fit. I run six days, lift three to four, abs six to seven days, yoga one to three times a week, Pilates three times, cycling once, swimming one to three times, and finally boot camp and lift-it classes once a week each. Yes, that’s all in one week. Yes, I do have a full-time job and thensome. Maintaining my workout regimen is a priority for me. I love doing it and I love the payoffs.

 

Running. This is my number one, must do workout activity. If I just have 30 minutes to workout, this is how I will spend it. Depending on my availability and if I’m on a treadmill versus outside, I run 4-5 miles a day, six days a week. If I am training for an event like I am now, then one of the days I will reserve for a long run and run a higher mileage based on my planned out schedule. I prefer to run outside as I enjoy the fresh air and scenery and like the end results I see on my body better. I do believe running outdoors versus on a treadmill are two different types of running (like swimming in a pool versus the ocean) and exert certain leg muscles differently.

 

Abs. I love working my abs and do so almost daily. I start out with a warm up, 100 crunches on a fitness ball followed by 25 sit-sups with a six pound medicine ball, twisting my torso side-to-side when I’m in the almost upright position. Next, 300 straight on crunches with my legs at three varying angles to catch the three areas of my abs. Then 200 crunches on the ground with my lower torso turned 90 degrees left, then another 200 twisted right. This is followed by 300 sit-ups with bent knees and hands behind my head. In between each 100, I do 25 reps of hand reaches. I wrap up with three sets of toe-to-toe beats while still on my back, then I flip over for planks. Remember, good form is very key and pulling your belly button to your spine at all times is a must or else you will build out.

 

Check back next week when I continue to share how I stay fit and young looking. I’ll discuss what I do for weight training, fitness classes, swimming, cycling, diet, skincare and sleep.

Be Fit. Be Strong. Be Well.
Adriana