1. During the COVID shutdown last year, instead of sitting around eating junk food, binge drinking, and skipping workouts, I played the hand I was dealt and made the most of it. I doubled down on my workouts and dialed in on better healthy eating habits. I got stronger, and a little bit leaner.
2. I usually don't have Friday nights on the town. It’s not healthy for me to be out late and overeating. Instead, I like hanging out with people who will go with me to the Farmer’s Market on Saturday morning at 8:00 a.m. to buy vegetables and drink coffee.
4. The outdoors is my gym. I do most of my workouts exposed to the weather (hot, cold, freezing, humid, muggy, whatever). I have a home gym in a shed out back (pictured) and the building is not climate controlled, so I’m exposed to the changing weather conditions. Beyond that, I hike trails in the forest, kayak or canoe local rivers, ride my bike, and take long walks (often carrying a weighted backpack; it’s called Rucking). There’s something therapeutic and invigorating about being in the outdoors. It’s one of my happy places.
5. If you eat seafood, it should always be wild-caught. Never farm raised. Ever.
6. The healthiest food choices are what you can grow, pick, catch, or kill yourself.
7. Shop for fresh food every four days (produce, vegs, fruit). Since they don’t keep very long, it’s best to buy a few days’ worth and then restock midweek.
8. I prioritize sleep. It's essential for recovery. I have a nighttime ritual each night that helps program my body into believing it’s time to shut down. This helps me a lot. I strive for 8 hours every night. When I wake up in the morning I’m ready for the day.
9. Squats. The squat is the single most important exercise for anyone to master. This is especially true for senior adults. The ability to simply squat down and then stand back up is critical to one’s quality of life. Find a version that works for you and master it.
10. Weightlifting at my age is not about bodybuilding as much as it is rehabilitation of my body, recovering lost connective tissue, and developing an underlying foundation of strength so I can remain active. That approach is very important for older adults.