If you said 2000, you are not alone.  Due to nutrition labels commonly basing their percentages on a 2000 calorie per day diet, most Americans think that this is their baseline.  But we should take some time to examine the history and application of that number.

The United States National Academy of Sciences developed the first Daily Values (DV) and Recommended Daily Allowances (RDA) after World War II in the 1940’s.  This was the first attempt at developing references for the macronutrient (protein, carbs, and fats) and micronutrient (vitamins and minerals) intakes for the population.  The Daily Value standards covered the macronutrients, and the RDA covered the micronutrients.

The RDA has been updated approximately every 10 years since, and has undergone several name changes – currently going by the name RDI, or Recommended Daily Intake.  The DV has undergone several updates as well, but always to the amount of carbs, protein, and fat recommended – never adjusting the total amount consumed.  The 2000 calorie per day mark has been the standard since the 1940’s; which is why it is commonly accepted as a baseline for most people.

However, we are a different society than we were in the late 40’s.  We move much less: at home, at work, and at play.  There are fewer factories and more offices.  There are TV’s with remotes, video games, and websites instead of playing catch, going for walks, or visiting neighbors.  We have more cars, less housework, and more washing machines.

The fact is that someone in the 1940’s might have needed 2000 calories a day.  But we do not now.  If you are basing your daily caloric intake on a 2000 calorie diet, unless you are hitting the gym every day, have a physically demanding job, or are an adolescent, you are eating far too much.  If I were to guess, I’d bet that an average American needs NO more than 1500 calories a day.  Some far less.

So it’s the end of the month and my journey through Paleo land is over. I stayed as true as  could to a legitimate Paleo diet; I ate meat, fruits, vegetables, nuts, eggs, and drank water. I did have a beer and went out to a couple restaurants, but I tried to eat the cleanest versions of their offerings. No sauces, breads, or grains of any sort.

Was it worth it? I would say yes for a couple of reasons.  1) I felt great throughout the whole month of January because I was able to maintain energy through the day. I didn’t have that 2:30 groggy, tired feeling and it was easier to get going in the morning.  2) I learned how to cook many different types of food and some of the same foods in different ways.  3) I ended up maintaining an eight pound loss as well as about 3% body fat drop, ending up at 9.5%. I wasn’t even trying to lose weight or body fat and considering I was eating TONS of food I think the results were decent.  4) I also noticed that my sinuses and skin cleared up.

Probably the most valuable thing I took away from this was consciously monitoring my food. Intake, ingredients, preparation, portions, times, and fluid consumption. It is mind blowing when you take away all of the little things. It was tough in the beginning sitting in the kitchen thinking about what to make meat and veggies every night. But once you begin trying out different things and combining them in different ways it is amazing how many different options you have.

I am not going to be eating Paleo anymore. I will, however, continue to eat clean the majority of the time and reintroduce some things back into my way of eating such as; rice, beans, yogurt, and oatmeal. I would recommend everyone give it a shot; if nothing else you will be more focused and conscious about what you eat on a daily basis, as well as more aware of changes your body is making.

So I’m offering it up, try out a 30 day Paleo challenge and let us know how it goes. Define what “Your Paleo” is. Track your results. Tell us about your experience.

1/16

530am

10oz coffee, ½ cup cashews, pear

630am

20oz water

730am

Banana

930am

8oz salmon, 1 ½ cup broccoli, 2 cuties, 20oz water

Noon

20oz water, 2 cup spinach, ½ cup cashew, ½ blackberries, apple, lemon juice

130pm

20oz water

330pm

8oz steak, 1 ½ cups sweet potato, grapefruit, ½ cup almonds, 20oz water

5pm

1 cup beets, 20oz water

630pm

20oz water

8pm

Couple pieces of squash and pineapple

7 hours of sleep the previous night.

Fresh start with a new week and eating is getting more dialed in. Meals are more consistent and spread out with snacks in between. School begins tomorrow and work is getting busy. Let’s see if Paleo can keep up.

1/17

5am

4 eggs, ½ cup mushroom, ½ cup onion, ¼ avocado, banana, 10oz coffee

615am

20oz water

745am

20oz water, strength train

9am

10oz ground turkey, 1 ½ cup mixed squash, apple, 10oz coffee, 20oz water

10am

16oz water

11am

3 boiled eggs, 1 cup grapes, 16oz water

12-3pm

30oz water

4pm

2 cups spinach, 10oz salmon, ½ cup tomato, 16oz water

530pm

16oz water

6pm

½ cup almond, banana, 16oz water

8pm

8oz chicken, ½ cup mushroom, ½ cup onion

7 ½ hours of sleep the previous night.

22 miles of bike riding, a full day of work, and the first day of school. I felt great, didn’t even nod off in class. I can already tell that “on the go” food is going to be a must. Need to get a food prep/ homework schedule lined up.

1/18

515am

1 cup shrimp, 4 eggs, 12oz coffee, pear, ½ cup cashews, banana

630am

16oz water

730am

16oz water

830am

16oz water, apple

1030am

8oz chicken, ½ cup mushrooms, ½ cup onions, avocado smoothie(small avocado, 2 tbl spoon cashew, 1 cup coconut water, 1 tbl spoon honey, ice)

11am

20oz water

1pm

20oz water, banana, cutie, ½ cup almonds

2pm

10oz coffee, 20oz water

5pm

8oz salmon, 2 cup squash, 20oz water

7pm

Munched on fruit and veggies preparing for the next day.

6 ½ hour of sleep the previous night.

1/19

5am

2 eggs, ½ cup mushroom, ½ cup onion, ½ cup spinach, ½ cup blackberries, banana, 12oz coffee

630am

20oz water

830am

20oz water, ½ cup cashew, mango

1030am

1 ½ cup sweet potato, 10oz chicken, 20oz water

1230pm

18oz coconut water, tangelo, ½ cup almonds

3pm

20oz water, pear

5pm

20oz water, 4 cups mixed kale, ½ cup tomato, 8oz Basa, 2 cups asparagus

6pm

20oz water

6 hours of sleep the previous night.

Very busy today, meals are more spread out and felt hungry all day long. Lost energy at about 6pm or so. Realizing that I am eating a lot of fruit and am going to try and cut it down. Needed more fat and protein throughout the day.

1/20

515am

Banana, ½ cup cashews, 6oz ground turkey, 10oz coffee

630am

20oz water

8am

½ cup brussel sprouts with bacon and shallots, 8oz chicken with mushroom and onion, 20oz water

930am

½ cup cashews, apple

10am

20oz water

Noon

20oz water, Strength trained, ran 1.5 miles

230pm

2 cups sweet potato, mango, 8oz shredded beef, 2 cup lettuce, ½ cup tomato, ½ avocado, ½ cup bell pepper, 16oz water

4pm

20oz water

5pm

18oz coconut water

530pm

12oz water

8 hours of sleep the previous night

The end of another week is here and my fridge is empty again. Scrounging together food to make meals until Sunday. Huge meal in the middle of the day, I was full…too full. It was post workout so its ok. Right? Big food day tomorrow with a grill out. Bring on the weekend.

1/9

515am

4 eggs, 2 slices bacon, pear, 16oz water

745am

Banana, ½ cup cashews, 10 oz coffee

8am

20oz water

11am

8oz ground turkey, 2 cups mixed veggies, 18 oz coconut water, ½ cup almonds

Noon

20oz water, 5 boiled eggs, 2 cups bell pepper

2pm

1 cup blueberries, ½ cup almonds, 6oz coffee

3pm

20oz water

330pm

3 cups mixed greens, ½ cup blackberries, ½ cup cashews, ½ apple, 20oz water

5pm

½ cup mixed berries, banana, 8oz water, Tbl. Spoon flax oil

7pm

½ cup almonds

8pm

8oz steak, ½ cup onions

7hours of sleep the previous night.

1/10

530am

½ cup cashews, banana, 16oz water

630am

10oz coffee, 20oz water

730am

10oz ground turkey, 1 cup mixed bell pepper

1130am

30oz water, strength trained 5×5

Noon
1 1/2 sweet potato, 5 hard boiled eggs, 18oz coconut water, 2 honey sticks

2pm
2cups mixed greens, 1 small tomato, 1/2 avocado, 3 slices bacon, 16oz water

3pm
1/4 pineapple, handful almonds, 16oz water

4pm
2 cups mixed greens, 1/2 cup cashews, 1/2 apple, 1/2 cup blackberries, 16oz water

7pm
handful almonds, orange, 20oz water

8pm
1/2 cup pineapple, 20oz water, small piece tilapia, couple pieces broccoli, couple pieces squash (making food for tomorrow)

7 hours of sleep the previous night.

Realizing that I have a week down and three to go…and that I’m eating the same stuff over and over. It’s not too bothersome but I’m going to dip into my Paeo Diet Cookbook by Loren Cordain(thanks Erin). Need to find some tasty recipes with some more variety. I still feel good and don’t have any complaints. As an unintended side effect my roommates are eating cleaner as well.

1/11

5am

10oz coffee, banana, 6oz steak, 3 eggs, 1 cup bell pepper

630am

20oz water

9am

Pear, ½ cup almonds, 6oz coffee

1030am

4 boiled eggs,1 ½ cup mixed bell pepper, 20oz water

12pm

Strength Trained 5×5 cleans, 21-15-9 squats

130pm

18oz coconut water, 12oz tilapia, ½ cup broccoli, ½ cup cauliflower, 1 cup mixed squash

330pm

½ cup almonds, 2 small oranges, 20oz water

430pm

20oz water

6pm

½ cup almonds 20oz water

8pm

Munched on foods while preparing for tomorrow. 16oz water.

7 hours of sleep the previous night.

The days are getting busier which means I’m getting off later which means it’s becoming harder to prepare food for the next day…I’m just whining. Time to get up earlier good thing I got a coffee maker and some awesome Swedish coffee. This is a bit time consuming, I probably cook  and prepare for about 1-1 ½ hours each night when I get home for the next day. Sunday is going to have to become the designated cooking day for the week. Hopefully I can make enough to last the whole week.

1/12

530am

½ cup cashews, apple, 8oz coffee

630am

20oz water

730am

4 boiled eggs, ½ cup blackberries, 20oz water

10am

12oz turkey, 2 cups sweet potato, 2 cuties, 20oz water

11am

20oz water, strength trained

1230pm

6oz tilapia, 1 cup squash, 18oz coconut water

1pm

20oz water

2pm

4 eggs, ½ cup onion, ½ cup bell pepper, ½ cup tomato, 20oz water

330pm

½ cup almonds, 2 tbl. spoon honey

4pm

20oz water

6pm

½ cup almonds, 200z water

8pm

20oz water

7 hours of sleep the night before.

It was a good day. That’s that.

1/13

515am

3 eggs, 8oz steak, 12 oz coffee, grapefruit

630am

20oz water

8am

Avocado, ½ cup cashews, 1 cup coconut water, 2 tbl. spoon honey, ice

(smoothie, kinda like sweet guacamole…pretty delicious.)

9am

20oz water

1030am

10oz steak, 1 ½ cup mixed veggies, 20oz water, 2 cuties

1130am

20oz water

2pm

3 cups spinach, 1/3 cup almond, ½ cup blackberries, apple, 4 boiled eggs, 20oz water

3pm

12oz ground beef, 1 ½ cup sweet potato

4pm

20oz water

5pm

20oz water

6pm

½ cup almonds, banana, 20oz water

8pm

½ cup pineapple, 16oz water

7 hours of sleep the night before

It’s the weekend! Had a great day today, feeling a little tired at the tail end. Have a bit of food left and will probably be able to make it through the weekend. I’m going to try and find a “paleo” restaurant to eat at, this is going to be a tough one.  Saturday here we come.

1/14

7am

4 slices bacon, 4 eggs, 1 cup spinach, 10oz coffee

8am

20oz water

9am

Banana, ½ cup cashew, 12oz coffee

10am

20oz water

Noon

20oz water

2pm

12oz tilapia, 2 cup spinach, ½ avocado, 1small tomato, 16oz water

330pm

20oz water, ran a mile for time(6:12:16)

5pm

Mongolian BBQ , 5 bowls of different combinations chicken, beef, pork, and an array of vegetables, 32oz water

If you are on Paleo and don’t want to cook or are starving like myself this is the place for you.

730pm

½ cup almonds, 2 tbl. Spoon honey, 16oz water

6 hours of sleep the previous night

Pretty tired in the morning but had awesome energy after 2pm. Unprepared again this weekend which accounts for the light morning, I’m starting to see a pattern here. Luckily had a short schedule so I got to go home early and make some food. Started running today to train for the warrior dash…and it sucks. Sunflower and Sunday Funday tomorrow, good food and a good  Going to try and catch up on some sleep tonight.

1/15

830am

3 eggs, ½ cup spinach, ½ cup tomato, ½ cup onion, 1 small avocado, grapefruit, 10oz coffee

9am

20oz water

10am

16oz water

1115am

Sunday Funday workout- sled pushes, rope climbs, farmer walks, and hand over hand pulls

Noon

16oz water, cutie, banana

2pm

1 ½ lb ground turkey, 3 cups spinach, 1 small tomato, tbl. Spoon olive oil, 16oz water

4pm

16oz water

6pm

6 oz roasted turkey, apple, 12oz water

7pm

16oz water, 2tbl spoon honey

8 hours of sleep the previous night

They don’t call it Sunday Funday for no reason! Today was a good one, woke up feeling rested, awesome energy that lasted far beyond the workout (which I wonJ). Went to Sunflower and got the goods, $106.78 of goods to be exact. Cooking food and preparing for the upcoming week full of work, school, and everything else. Is there anything better than a great Sunday?(It’s a rhetorical but NO is the correct answer.)

Shopping List

1lb bag of carrots

3 kiwi

1.8lb yellow squash

1.8lb zucchini

2 green bell peppers

1lb asparagus

1lb mushrooms

1 lemon

2 cartons blackberries

1.3 lb onion

3 coconut waters

6lb bananas

2 cartons grape tomatoes

2lbs mixed grapes

0.8lb almonds

0.7lb cashews

0.75lb pistachio

2lb tangelos

1 avocado

2 garlic cloves

2 mangos

2lb honeycrisp apples

1.5lb pears

1 papaya

1 honeydew

2lb yams

1 bunch red kale

1 bunch green kale

2.2lb sweet potato

1lb beets

1lb brussel sprouts

1.2lb basa fillets

1lb shrimp

1lb bacon

$106.78

Day 1:

Don’t know if it was just a mental thing or what but I was so hungry and thirsty all day long. Good energy throughout the day and no major difference. Day 1 Paleo feels good and is going pretty easy.  Minus the room mates trying to get me to eat brownies and Philly cheese steaks.

Day 2:

So this is what I had today:

5am

4oz beef, 4 med. brown eggs, apple, 16oz water

630-830am

40oz water

830am

3 med. hard boiled eggs, 1/2 cup carrots, 10oz coffee

930am

20oz water, banana, 1/2 cup almonds

1030am

8oz ground chicken, 20oz water

1230pm

1/2 cup almonds, 1/2 cup blackberries, 20oz water

130pm

3 small sweet potatoes, 3 med hard boiled eggs, 20oz water

330pm

1/2 cup almonds, grapefruit, 20 oz water

530pm

8oz turkey breast, 2 cups spinach, 1 cup cherry tomatoes, 20oz water

730pm

8oz ground chicken, 1 cup broccoli, 1 cup cauliflower, 16oz water

The previous night I got seven hours of sleep. I worked for 10 hours today. I strength trained(5×5)/ stretched today.

Paleo day 2, did not feel as hungry. Probably because I ate all day long. Decided that coffee is good and going to be sticking around. I had good energy through out the day and my work out as well. I need to buy more eggs.

Day 3:

Feeling good on day 3, had great energy through the day. It felt kind of weird not having a protein shake after working out but I’m over it. I’m noticing that I drink quite a bit more water than before(like 200oz). I am running out of food already and have to go grocery shopping again today. Some fish and a different assortment of fruits and veggies will be good. I am liking this way of eating so far, no complaints yet.

Day 4:

6am

½ cup cashews, banana

8am

8oz beef, 8oz mixed veggies, 20oz water

9am

Avocado, 20oz water

10am

10oz coffee, ½ cup cashews, 2 boiled eggs, 1 cup pineapple

11am

20oz water

1pm

10oz chicken, 2 cup broccoli, 1 cup cauliflower, 20oz water

2pm

½ cup almonds, banana

4pm

10oz beef, 2 cups mixed squash, 20oz water

730pm

Mixed fruit(about 2-3 cups), 10oz coffee

10pm

Stella Artois (I know!) I have still yet to eat anything non-paleo.

6 ½ hours of sleep the night before. 15 hours work.

I rested today and felt good. I seem to have more energy on a daily basis and don’t seem to get tired in the middle of the day anymore. I feel like I’m eating a little less than earlier in the week. I think I am starting to adjust to the changes. I have a detailed grocery list and am excited to go get some foooood.

Day 5:

Very unprepared today, it takes some time and planning to eat this way. This is the first day I actually felt “full” and that is probably because I made the unhealthiest paleo meal possible. Still feeling good throughout the day energy is up and hunger is down. I’m not really craving grain type foods anymore. Sunday Funday is tomorrow, it’s going to be a tough one.

Day 6:

I was introduced to coconut water today…Amazing! It kind of tastes like when you drink the milk after a bowl of honey nut cheerios and its nice to have another option besides water. Felt great today, had an awesome workout, and now need to go shopping. I have my list and I’m going to Sunflower.

Day 7:

I went to Sunflower and Fry’s, here is what I got:

3lb sweet potato

6 pears

2 avocados

6 bell peppers, mixed color

2 lb broccoli

3 lemons

3 grapefruit

6 apples

1 large onion

1 bunch bananas

3/4lb cashews

2 ½ almonds

4 honey sticks

4lb ground turkey

1lb beef

2lb ground beef

2lb chicken breast

1lb bacon

1lb tilapia

4 6oz blackberries

5 coconut water

Large tub spinach

6 tomatoes

4 carton eggs

2 head cauliflower

4 beef steaks

1 pineapple

2lb honeydew

$130.26

Fat Free! – The first question you should ask when you see this: “Is the food already naturally fat free?”  Fruit, for instance, could all be labeled Fat Free without any problem.  Know if they are touting a natural benefit versus a manufacturer’s creation.  The second thing to note is that when something is removed that tastes good (like fat) something is added that tastes good (like sugar or artificial sweeteners) or the food will be inedible.  Check for sugar or chemical content by using the actual nutrition label.

Sugar Free! – This follows the same guidelines as “Fat Free!”  Is the food naturally devoid of sugar?  If not, what has been added to make it palatable?  For sugar free items, this usually comes in the form of chemicals.  Artificial sweeteners.  Remember, the body doesn’t know how to process anything as well as it processes food.  Chemicals are not food.  Therefore, chemicals will cause the body to have problems with processing.

Heart Healthy! – Labels like this must always be accompanied by WHY!  For instance, “5g of Fiber per Serving” or “0g Saturated Fat”.  Regardless, it will require a little extra reading to determine what about this particular food makes it so great for your ticker.

Organic – In general, organic foods are foods that are produced using methods that do not involve modern inputs such as synthetic pesticides and chemical fertilizers, do not contain genetically modified organisms, and are not processed using irradiation, industrial solvents, or chemical food additives.  However, in the U.S. there are different classifications that you should understand.

USDA organic legislation defines three levels of organics. Products made entirely with certified organic ingredients and methods can be labeled “100% organic”. Products with at least 95% organic ingredients can use the word “organic”. Both of these categories may also display the USDA organic seal. A third category, containing a minimum of 70% organic ingredients, can be labeled “Made with Organic Ingredients”.  Products made with less than 70% organic ingredients cannot advertise this information to consumers and can only mention this fact in the product’s ingredient statement.

Natural – In the United States, neither the Food and Drug Administration (FDA) nor the U.S. Department of Agriculture (USDA) has rules for “natural.” The FDA explicitly discourages the food industry from using the term.   The Food, Drug, and Cosmetic Act prohibits labeling that is false or misleading, but does not give any specifics.  Because there is no legal meaning for natural foods, food manufacturers can include ingredients that may not be considered natural by some consumers.

Corn – You may have heard about the newest research on grains, gluten allergies, and gut inflammation.  In a nutshell: grains are the seeds of plants.  Plants want to protect their progeny, and so seeds have several layers of protection to keep them from being broken down.  These layers of protection can cause serious damage to the human gastrointestinal tract.  Makes sense, right?  Here’s the kicker – corn is just a big, oversized grain.  Much of corn is indigestible (but you knew that already, didn’t you?) and may cause distress in the gut, and the rest is just sugar.

Yogurt – Sure, the containers are small enough that the calories are low, and the label on the front says, “Fat Free”, but yogurt is really just a candy bar in the Dairy Section.  Check the amount of sugar (or artificial chemical sweeteners) in your cup of candy and you’ll see that it truly compares with a Snickers.   Your alternative?  Buy PLAIN Greek yogurt (which is denser and much higher in protein) and ADD YOUR OWN FRUIT!

Vegetable Oil – Much media attention is given to healthy Omega 3 and 6 fatty acids.  One of the things less publicized is that the BALANCE between the two is one of the more important aspects of their benefit to your health.  In other words, if the ratio of Omega 3 to Omega 6 fats varies too far away from the natural balance (1:1) then the health benefits are greatly diminished.  Vegetable oil is high in Omega 6, and overuse of it can drastically alter your ratio – causing considerable problems with your health.  Be wary of common sources of vegetable oil (fast/processed foods and cooking oil).  If you use it, be sure to use it sparingly and get plenty of Omega 3 fatty acids from oily fish or take fish oil supplements, walnuts, flax seeds, and omega-3 fortified eggs.

In terms of providing quick and healthy energy, one of our most underused items is our Energy Amp. Our Energy Amp is a tasteless, colorless (nothing artificial there!) powder that we can add to anything – even water – to provide a quick, nutritionally based boost of energy. Packed with B-vitamins, amino acids, and a touch of caffeine, this all-natural add-in can be added to any protein shake, smoothie, or beverage that we sell.

Our newest drink, the Mocha Protein, is another great source of pre-workout energy and nutrients. The Mocha Protein is made with your choice of freshly brewed Keurig Coffee – from mild to extra bold – and a scoop of chocolate protein. This surprisingly delicious drink provides you with not only the energy boost you are looking for, but a dose of protein to make sure your muscles have all the amino acids they need to recover even quicker from your workout. Additionally, coffee is a natural source of antioxidants, and any claims that coffee is bad for you only applies to those that have 4 or more cups a day.

One of best drinks that we carry that can help with weight management is our Protein Water. This fruit flavored drink has only 60 calories, NO sugar (although it does contain sucralose) and has 10 grams of protein and 5 grams of fiber. That combination is absolutely PERFECT for fending off hunger, especially in the typically long time between lunch and dinner. With so few calories, and the potent combination of protein and fiber to create satiety and fend off hunger, this easy drink may be the best (or worst?) thing to happen to midday hunger!

For those of you that are looking to minimize the soreness that you feel after a tough workout; if you haven’t tried our Recovery Amp, you need to. A heaping scoop of the amino acid Glutamine, our Recovery Amp can be added to any beverage or smoothie to greatly aid in your body’s ability to recover. Glutamine will reduce the intensity and duration of the soreness that you feel after a good strength training workout. Give it a shot; we have clients that swear by it.

We do our best to carry products that are effective, tasty, and affordable. If you have any questions, please don’t hesitate to ask about our full line of beverages, add-ins, and smoothies. We are sure that our shelves are stocked with itmes that you will find delicious and nutritious!

The average person (who we’ve already established is overweight) doesn’t even do enough physical things in their lives to miss all the function that might be lost.  Society has advanced to the point that we don’t have to worry about that stuff anymore.  We have remote controls and the internet.  We have drive-thrus and video games, on-demand television and movies.  The ability to get out and do anything isn’t necessary – for work or play.  Why should we worry about having to climb a flight of stairs or walk to the corner and back?  We don’t really even need to worry about being able to touch our toes – they make slip on shoes!

It’s time to stop being so concerned about health.  People keep telling us that diabetes, heart disease, and high blood pressure are the body’s way of telling us that something is wrong.  But the fact is that we have an amazing medical industry, developing drug therapies that can counteract many of the maladies that affect us due to extra weight.  And the side effects from those chemicals are rare…they may not even affect you.  They are coming up with new things every day that allow us to eat whatever we want and not worry about what might happen to us.

We even have an upcoming generation of people that are more pervasively overweight than any generation before!  This means that all the old things that are so inconvenient now, like narrow seats in stadiums and airplanes, will probably all be phased out soon.  As a matter of fact, it’s likely that we are going to learn so much more about what we can do to make life easier for an overweight or obese person based on the amount of people growing up that way that we will have amazing advances in technology and medicine allowing people to remain that way.

Clearly, our innate ability to walk, squat, run, jump, and even touch our toes are all remnants of an era that is on its way out.  To worry unnecessarily about disease is just a waste of time.  There are so many other things to worry about in our lives, and so many things that demand our time that to devote a few hours a week to maintaining the health of our bodies is strictly optional.  It serves no purpose; it’s time has passed.  Please, don’t sweat it.

1)      Strength Training – Man or woman, young or old, we could all use to be stronger.  Strength is what moves us, what stabilizes us, what balances us, and what keeps us functioning.  Most of what we lose as we age (balance, energy, stamina) is a direct result of losing strength.  TRUE strength training is very specific – fewer reps (3 – 8), bigger weights (80%+ of your max weight).  Just because you are using dumbbells doesn’t mean you are getting stronger.  And strength doesn’t equal size.  Quite the opposite in fact – many of the strongest people in the gym are not the biggest.

2)      Mobility Training – If strength accounts for the majority of our loss of function with age, mobility typically makes up the rest.  There is a distinction between flexibility and mobility.  Flexibility is the capacity of moving through a range of motion – whether we are responsible for it or not.  Mobility is our ability to move through that range of motion under our own power.  In other words, how far a trainer can push your leg to stretch you hamstrings when you are lying down is your flexibility through that range of motion.  Mobility is your ability to lift your leg through that same range of motion.  Mobility is far more important, and can be developed through a variety of different ways.  This doesn’t always mean through passive stretching exercises.

3)      Measurement and Goal Setting – You may have had an assessment, and perhaps a body composition when you started your program.  You likely had a discussion about what your goals were, and how you might achieve them.  But have any of those things been addressed again…ever?  You should constantly be reviewing and resetting your goals.  You should have periodic assessments that tell you how close you are to these goals.  Even an experienced exerciser needs to check in on themselves a couple times a year to assess progress, and to determine what the next step is.

4)      Nutrition – there isn’t enough space in the article to address the many things we can do nutritionally to make a difference in our health.  Let me just say that if you are not taking a look at your nutrition, and are trying to make a positive change, you will achieve less than what you could – and your overall health, function, and wellness will suffer.

There are many more facets to a program than what is listed above.  And you should include them depending on what your goals and aspirations are.  But if your program doesn’t include what’s above, it is missing very integral components to your overall health and success.