The Longevity Newsletter

by Iron Age Athletics

(promoting longevity habits for increased healthspan)

“Avoid the Drop”

with Good Habits

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Avoid the Drop – with the “3 Things Every Day” Habit Stacking Platform:

There is a misconception with the way in which most us “lose out” in the aging process.

It’s not the steady decline that most of the data shows. As the general population goes, that is what the data looks like. But on an individual level, it’s not so steady – in fact – the decline is typically a series of steep drop-offs.

The declines are usually the result of inactivity, when we simply stop with our exercising routines. 

That is one of the main reasons I have adopted a “No Days Off” commitment and mentality. In the next few weeks, I will have completed 6 years in a row of exercising every day.

Every day I do something. 

I typically do a mix of weight training, running, hiking/rucking, and circuit training. If I do need a rest day, I’ll take a shorter hike or walk – but I always do something.

This is how I avoid the drop.

To help make this commitment easier to manage – and have an even larger impact on my health, fitness and life – I have created a simple habit stacking platform called “Three Things Every Day.”

Here’s how it works.

Read the full article HERE

Iron Ager of the Month

Our November Iron Ager of the Month is Miriam Lawrence.

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Miriam Lawrence is a power lifter who believes physical strength is even more powerful inside than it is outside.

She recently competed at Powerlifting United Nationals, where she increased her best total score by 6 lbs. She PR’d her bench and earned a gold medal.

She is “badass” – and shares badass inspiration on her blog, which is worth checking out.

Read more about Miriam HERE

MY Week

A look at how other Iron Agers train

The MY Week column is focused on sharing how some of our Iron Agers train during various times of the year.

It’s always helpful to see what others are doing in order to ensure we are optimizing our own exercise/training programs.

This month’s MY Week is from is from Bruce Hanson and Jan Adams.

CLICK HERE to download the PDF

Bruce and Jan have had a lifetime of training and fitness, both being keen runners,  cyclists and weightlifters. Jan has a background in triathlon, while Bruce had always  trained alone.  

When they met up 12 years ago Jan encouraged Bruce to join her in competitive events. That led to 7 years of running and cycling racing. That sadly came to an end when both suffered the inevitable knee injuries – leading Bruce to concentrate on weight training while Jan worked on functional fitness at her local gym.

Covid brought them together in their home gym and they have been training together to improve body composition and muscle building ever since. Above is their current 3 month building block.

Jan and Bruce perform a little cardio most days – walking, indoor cycling and outdoor bike rides on the weekends – but nothing that will impact their muscle building goals. They always prioritize good nutrition, saying it has been a game changer.

Links:

• Instagram:  @bruceandjantrain
  

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If you would like to be featured in MY Week, submit your information HERE.

Introduction to Rucking

If you’ve ever seen people walking about with a weighted pack on, but not really heading on a backpacking trek and thought, what the ruck?! I’m here to explain.

That’s rucking, which is a time-tested way to sweat (the military has used it for years!) quickly gaining ground among exercise fanatics. It started as a military training workout involving soldiers carrying a heavy pack (rucksack) and walking for miles (ruck marching).

It’s possible you’ve inadvertently gone rucking before. The basics of rucking are simply to go walking or hiking with weight on your back. If you want to turn it into a true workout, though, there’s a bit more to it and sweet perks as your reward for the hard ruck.

Read the full article at Women’s Health HERE

The Benefits of Creatine for Women (and Men)

Women are no longer just sticking to the cardio machines at the gym. They’re migrating in droves to the weight room—lining up for the squat racks and lifting increasingly heavy free weights and kettlebells. Their focus is no longer to be smaller but to be stronger.

If building strength is on your agenda, pairing resistance training with adequate protein will be vital for building muscle. From there, one supplement could really give you a physical and mental edge: creatine.

Read the full article from MindBodyGreen HERE 

Walking Challenge

Jess Bantleman walked for 30 minutes every day for a month. Here’s what happened: good things for her body and mind.

“The 30-minute outdoor walks at a slower pace helped to take the pressure off exercise, get me out of the house and bring all-round clarity. It cleared my head, allowed me to breathe fresh air, and got my body moving and my blood pumping.”

“Incorporating the incline and increased speed on the treadmill as part of my 12-3-30 walks for the last two weeks helped me turn it up a notch. Walking for 30 minutes on a treadmill on an incline of 12 is a lot harder than you think, and it really wakes your body up, gets you sweating and helped engage and strengthen my core.”

Read full article HERE

Tips for Nurturing Your Mental and Physical Health When Taking GLP-1s

While GLP-1 agonists were originally used to manage type 2 diabetes or reduce the risk of heart attack or stroke, their popularity continues to rise since they were marketed as weight loss medications.

GLP-1 agonists work by triggering the pancreas to produce more insulin, which reduces blood sugar levels in those with type 2 diabetes by slowing digestion and causing someone to feel full for longer and less physically hungry. Additionally, they act on regions of the brain that process feelings of hunger, making someone less interested in eating—hence leading to weight loss.

Read the full article HERE

Spotlight on Kathy Bates

How she lost 100 pounds

Kathy Bates, the actress, has lost 100 pounds over the last 7 years.

She was able to accomplish that by doing these 5 things:

1. Eating a healthy diet

2. Intermittent fasting

3. Ozempic

4. Walking

5. Occasional treats

Read the full article HERE

Tips for Eating More Mindfully this Thanksgiving

For many people trying to maintain a healthy weight, holiday gatherings, particularly Thanksgiving, come with an air of excitement—and anxiety. This beloved holiday is a time to give thanks and gather with those we love, but it may also have you stressing about the ingredients in your favorite family recipes.

Here are some practical tips for enjoying the celebration fully, but mindfully.

Read the full article HERE

Our Charity

The Grey Muzzle Organization improves the lives of at-risk senior dogs by providing funding and resources to animal shelters, rescue organizations, sanctuaries, and other non-profit groups nationwide.

Our Iron Age Fitness Decathlon is the event we host to raise money for the Grey Muzzle Organization.