Exercise and Aging

My Great-Aunt Dorothy (beautifully pictured below, proudly displaying her docent of the New York philharmonic badge) passed away over Martin Luther King memorial weekend. As many family members have noted, she was a mischievous woman with a wonderful sense of humor and an avid appetite for knowledge and art. She lived alone in her apartment on the Upper West Side at the age of 84, and was so active and social, she had business cards with her personal information made so that people would know how to get a hold of her. Her demise came in the form of a fall in the bathroom. And, according to the CDC, this is how millions of people above the age of 65 go. In fact, one out of three older adults (those aged 65 or older) falls each year, and among older adults, falls are the leading cause of both fatal and nonfatal injuries.

Now my great aunt was very active – walking regularly from the Upper West Side to Times Square to get tickets to shows, so it is hard to say that an increase in activity would have prevented this fatal fall, but according to the CDC, increasing leg strength and improving balance, with exercises that get more challenging over time is one major way to help prevent falls. As a trainer with over 10 years of experience, I have witnessed first hand the importance of exercise with elderly clients. Working on CORE strength won’t necessarily prevent you from tripping, but it WILL help you to recover from it and it WILL help to prevent actually falling (or hitting the ground).

We talk about motivation a lot on this blog and I can’t think of better motivation than this. Commit now to your future self. Make sure exercise is a habit that you start now and re-commit to each week. Not just for weight loss or that “bikini body”, but because you want to be around for a long time – handing out business cards and taking in shows.

If you (or a senior loved one) are in need of help getting started with an exercise program, please contact us today.

FITintheCITY

 

No Excuses in 2015

It was cold. I didn’t have a ton of time for my workout and I didn’t want to think about my workout.

What’s a girl to do?

Turn to the internet!

We have highlighted many great online videos that are FREE, but these videos might be the best in terms of clarity and simplicity. Husband and wife fitness-pros have uploaded tons of wonderful workouts to their website Fitness Blender that can be done anywhere and use no to very little equipment. The videos also stream on Youtube, so those of you with apple TV’s – you have no excuse!

Crank up the music (the videos are a little dull…), check it out and let me know what you think!

Here is a favorite video of mine. (Warning: You will be SORE!!)

 

Kick some CARBS to the CURB

Ok…we have all been there a thousand times. It has been a long day, you are running late, you are STARVING and you wanted dinner an hour ago but you are just walking in the door now so you reach for the quickest thing – pasta and a jar of marinara. What if we told you we had a solution to the need for a quick meal that kicked that pasta to the curb?

The spiralizer (or spiral vegetable slicer…but spiralizer just sounds cooler)! We know our FIT readers have heard all about “zucchini noodles” (aka zoodles) but this machine really makes making them as easy as opening a box of pasta. Hate zucchini? Fine – you can make “pasta” out of all kinds of vegetables. Don’t take our word for it. Take Ali Maffucci’s! She created a whole blog, “Inspiralized” devoted to her love of her spiralizer…and her recipes are amazing!

FITintheCITY tried zoodles with Gwyneth Pal­trow’s recipe for Turkey Meatballs from her cookbook “It’s All Good”.

Ingredients for the Meatballs:

1 small onion, roughly chopped
2 gar­lic cloves, roughly chopped
8 fresh sage leaves
8 large fresh basil leaves
Leaves from 4 sprigs of thyme
Leaves from a 5-inch sprig of rose­mary
¼ cup Ital­ian pars­ley
1 large hand­ful of arugula roughly chopped
1 pound ground turkey
1 tea­spoon coarse sea salt
½ tea­spoon freshly ground black pep­per
4 cups (1 recipe) Go-To Tomato Sauce
(see page 273)
3 table­spoons extra vir­gin olive oil

Com­bine the onion, gar­lic, herbs, and arugula in the bowl of a food proces­sor and pulse until very finely chopped. Trans­fer the mix­ture to a large mix­ing bowl along with the turkey, salt, and pep­per. Use your hands to thor­oughly com­bine all the ingredients, then roll the mix­ture into golf ball–sized meatballs.

Place your Go-To Tomato Sauce in a large pot set over low heat and let it get warm. (FITintheCITY was RUSHED so she used San Marzano Marinara Pasta Sauce but really any jarred sauce will do so long as it has 5 ALL NATURAL ingredients or less and NO ADDED SUGAR).

While the sauce is warm­ing, heat the olive oil in a large non­stick skil­let over medium-high heat. Cook the meat­balls, in batches if nec­es­sary, until they’re browned all over, 2 to 3 min­utes on a side. Trans­fer the browned meat­balls to the sim­mer­ing tomato sauce and par­tially cover the pot. Let the meat­balls cook gen­tly for ½ hour, care­fully stir­ring every now and then to make sure they’re cook­ing evenly.

Then, use this wikihow entry for ways to make zucchini noodles (or use the inspiralized blog for other veggie bases) and top the noodles with the sauce and meatballs. FITintheCITY threw them in boiling water for 1 1/2 minutes…as we said, she was rushed! Worked perfectly.

DELICIOUS!!

What is your favorite spirazalized recipe??