I remember the moment like it was yesterday...
I had just turned 40 years old and my wife and I were working out at the gym. I was doing a machine shoulder press and attempting to go for a really heavy set. And then... WHAM!! It felt as if a bolt of lightning had shot through my neck as the weight came crashing down. The pain was immense as I had herniated a disc in my neck with immediate nerve pain as well.
I spent the next couple of years trying to figure out new, safety ways to train. I was intent on training hard forever... but I knew that what I once did was no longer working. That was when I realized that my new training goal was to make my body and mind feel 10 years younger, like they used to.
After spending the next few years writing, re-writing, testing and re-testing new training methods for "older body's" I came up with a plan of action that works like a charm. That's why I opened my Preston Strength training studio. I knew that if I could make myself feel 10 years younger and my current training clients, it was time to reach more people.
With no further ado, here are 5 things you should do each day to feel 10 years younger:
1. Drink More Water
It may sound too simple but most people do not drink enough water daily... even though they think they do. The key is to drink enough water each and every day... not just a hit and miss thing. You should aim for half your body weight (in pounds) of water (in ounces) daily. That means if you weigh 200 lbs you should drink 100 ounces of water every single day.
The second part to water consumption is the importance of water as soon as you wake up. Aim for 36 ounces of your daily water intake within 1/2 hour of waking up. This rapid hydration of your body will make you feel fantastic throughout the day as it helps rid your body of toxins and saturates your muscle cells so you feel your best.
2. Get Your Sleep
As a trainer I see so many people who simply do not get enough sleep. This is a non-negotiable if you want to feel and look 10 years younger. There's truth to getting your "beauty sleep"... Zzzzzzz......
Too often adults feel as if they don't need as much sleep any more. BIG MISTAKE! You wouldn't keep driving an overheated car. Your body is like an overheated car when it doesn't get enough sleep.
One of the ways to get enough sleep is simply to go to bed at the same time each and every night. Sporadic sleep patterns create less than ideal quality of sleep. Your sleep habits are developed much like exercise and nutritional habits.
Try to go to bed 1/2 and hour earlier each night for a week. That's 3 1/2 hours more time in bed. Your body will enjoy that.
3. Drink a Super-Shake.
One of the keys to feeling and looking 10 years younger is obviously your nutrition. If you put crap in, you'll get crap out. If you take care of your nutrition... well, you'll just be better all-around,
One of the things I always tell my clients is not to think about what you can't eat. Instead, concentrate on eating the things that are good for you... and then worry about the other stuff later.
My wife and I have been starting each and every morning for years with our Super Shake. This morning shake helps us get a good amount of the veggies, fruit, healthy fats and lean protein that our bodies need for the day. In fact, my shake gives me almost half of the nutrients I need daily. That makes it pretty easy to stay on track. Here is the Super Shake recipe:
- Handful of spinach
- Handful of broccoli
- 1 cup mixed berries (frozen)
- 1 teaspoon almond butter
- 1 1/2 scoops whey protein powder
- 1 cup of water
** Blend for 1 minute and enjoy
4. Strength Train 2-3 Days Per Week
Strength training to add or maintain lean muscle tissue is a must for feeling and looking 10 years younger. The key is to do the right kind of strength training when you're over 40. You should focus on full body strength training sessions, using functional strength training exercises.
[NOTE: We don't believe in using machines at Preston Strength... with only a couple of exceptions. In general, you should use exercises that force your body to move through space as opposed to sitting on a machine. Also, if you can perform an exercise while standing up with your feet on the floor it's always better!]
We also don't believe that adults over 40 need to use barbells much anymore. It's the fixed range of motion with a barbell that can be unfriendly to our joints as we get older. Far better to use other tools such as dumbells, sandbags, sleds, medicine balls etc.
If you're stuck and in a rut and need a coach to help you get on track and stay on track, sign up for a FREE Strategy Session with me by clicking the button below: