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It is never to late to start

Lumina at the age of 72 lift weights 3 times a week and hikes daily. Judi, age 76 participates in a CrossFit workout 3 times a week and walks the green belt. Stan at the age of 64 jump ropes, lift weights and runs short distances. There is definitely something to be said that we can work out later in life and still reap the benefits.  According to a study researchers tracked 9,500 women for 12 years, starting when they were at least age 66. In that time, they found that those who went from doing little or nothing to walking just a mile a day slashed their risk of death from all causes and from cancer by nearly half. Their risk of heart disease also fell by more than a third. In fact, they enjoyed nearly as much protection as women who were physically active before the study began and remained so. Jane A. Cauley, DrPH, of the University of Pittsburgh, "We're talking about women with an average age of 77 at the second visit," she tells WebMD. "And we're talking about their engaging in very mild exercise -- and not running marathons."


If your only form of exercise is working out with your cell phone here are a few tips to get started:

Get a checkup before a workout. A visit to your doctor is wise for anyone beginning an exercise program, but it's crucial for the elderly or others who have been inactive because of health problems.

Start  slow. Once you get the okay, the key to avoiding fatigue and muscle pain is to pull out of the gate very slowly. You may not be able to do more than 15 minutes the first few weeks.

Go more often. Of course, those few minutes of your exercise program can be done several times a day. First, try to do some activity for a few minutes several times a day.

Listen to your body. Don’t worry about going fast. If you are tiring easily or cannot talk comfortably you will need to slow it down or stop.

Don’t do it alone.  Studies show you are more likely to continue long term if you have an accountability partner.

Do what you enjoy. Far too often do I hear “I really don’t like to exercise” Pick an activity that you enjoy, gardening, swimming, tennis, hiking, or skiing. Most important is that you keep moving.


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May 10th our 10th day of the Paleo Challenge

your goals

Today Saturday May 10th is the Day you will post your points from Friday May 9th. Today is the Last Day to get those Burpees done and post your 10 Bonus points this evening.

Have you felt like quitting? The weekend is here and it can be rough! You are being criticized instead of supported! (what's up with that anyways?) You are not losing weight? You want your ____________!!! (insert non paleo food here)

Well put your big girl/boy panties on and read this little article "The Road to Faleo"

We are in this together and the best support you need to finish this challenge to its entirety. Get on your soap box and tell the world your goals for the next 20 days. You can do this.


Food and Water While Running

"So you are starting to add more running to your exercise routine – but you are unsure as to what food and drink are best for that ultimate performance. Here are my tips:"
YOU ARE RUNNING ONE HOUR OR LESS Drink three to six ounces every 15 to 20 minutes. Water is usually fine. For a tough run over 30 minutes, consider a sports drink to give you a kick of energy at the end.YOU ARE RUNNING ONE TO FOUR HOURS Three to six ounces every 15 to 20 minutes. A sports drink with carbs and electrolytes will replenish sodium. Prefer gels? Chase them with water to avoid sugar overload.RUNNING OVER FOUR HOURS Drink three to six ounces of sports drink every 15 minutes, after which use thirst as your main guide (drinking more if you're thirsty and less if you're not).

POSTRUN Replace fluids, drinking enough so you have to use the bathroom within 60 to 90 minutes postrun. Usually eight to 24 ounces is fine, but it varies based on running conditions.

As little as 2% Dehydration can affect your Running Performance. It is important you drink 1 ounce every 15 minutes.

DURING A RUN (that lasts longer than 1 hour) Hammer Gels, Raisins, Cliff Nectar, Lara Bar, Think Thin Bars, Gluten Free: Crackers, breads, pretzels, Life Savers

PRE-RUN Beans, Lentils, Chickpeas, Fruit, Buckwheat, Soba Noodles, Veggies, Lean Protein

AVOID THE FOLLOWING: Chewing gum, Breads, Tortillas, Yogurt, Dairy, Coffee, Crackers, Ice Cream, Broccoli, Juice, Energy Drinks, Melon, Bell Peppers, Jelly Beans, Deli Meats, Salad Dressings

Allergy symptoms may include: Bloating, gas, chronic diaherra, and or constipation.

There is no golden rule. Experimentation and trial and error are the best ways to determine what your specific hydration needs are.