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Activities , Gear , Planning

Owed to Yourself: 6-Week Plan for Guys to Give Yoga a Fair Shake

Among 40+ guys who don’t do yoga (which is to say, among most 40+ guys), I think there are three reactions when I tout yoga in OlderBeast articles.

1. Inspired to try it. Man, I hope there have been at least a few of these…please?

2. Tuning me out. Kind of like the grown-ups in the old Charlie Brown TV specials – blah blah-blah blah.

3. Feeling somewhat persuaded, and a little motivated. But not enough to overcome remaining hesitancy or inertia.

You in Reaction mode #3? If so, this is for you, dude.

Here’s a step-by-step, no-commitments way for you to figure out more about yoga, try it, and decide if it’s for you. This envisions a 4 to 6 week period, after which you can “fish or cut bait” on the whole topic of yoga and you. 

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Activities , Philosophy

Aging: 3 Reasons Why You’re Not as “Over the Hill” as You Think

We’re not 25 anymore, physically (duh). But 40++ guys (and gals) can feel pretty darn good if they’re physically active, eat well, get enough sleep and manage stress. And perform pretty well too – in endurance events, strength activities, skill sports and daily life.

Consider these recent news items. A 52-year-old guy set the world record for most push-ups in an hour. At the USA Track & Field masters’ championships, women in their 40’s, 50’s, 60’s, 80’s, 90’s and 100’s turned in “age-defying” performances.

The glass-half-empty views says 40+ means “over the hill.” But the quest to live in glass-half-full mode raises these questions: 1). What’s the nature of this “hill?” Is there one crest, or different ones for different things?…2). When do these crests come along?…3). How steep is our slope post-crest?

I’ve researched this a bit, and here are my conclusions so far. Yeah, our “VO2max” aerobic capacity is lower, and we have less fast-twitch muscle fiber for explosive things like sprinting and jumping. But there are also several pieces of good news from research, brothers.

Read on for a summary of good-news points and links to research sources. Plus, some amazing data on how today’s OlderBeast-age guys would have done at the first modern Olympics in 1896.

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Philosophy , Wellness

“Mindfulness” Primer for Guys: Best 10-Minute Investment You Can Make Today!

If you’re trying to take care of yourself in the modern world, you hear the word “mindfulness” a lot. It’s often associated with meditation and yoga. But sometimes also with more “conventional” workouts – especially solitude activities like walking, running and swimming. It’s even an “eating strategy.”

I’ve invested time and energy to understand what mindfulness means and how it can help. But I’m kind of “out there,” I admit. I hang out in yoga studios, am studying psychology and coaching, and read a ton of wellness/new-age-y stuff on the Internet.

You? With a full-time-plus job and many other time-demanding responsibilities and interests — not to mention just trying to cover the “basics” of staying fit and eating well — you’ve probably focused on this less than me.

If you’re like many fitness-minded guys, you have a vague sense of what mindfulness is, but not very specifically. And you don’t really “do” anything with that knowledge.

I think you should go one level deeper here, man. Understanding mindfulness and incorporating it more into your routines will help with all aspects of maximizing your life. With that goal, here’s a brief tour of mindfulness, how it helps, and what you can do to harness its power.

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Activities

Productive Failure: My Push-up Challenge Results & What I Learned

If you suspect OlderBeast is “rigged” – that I always (at least claim to) accomplish fitness goals I set for myself – this should counter that suspicion, man.

For the 90-day Push-up Challenge* begun in April, I did NOT reach my target of 84 push-ups. I did raise my max from 58 in mid-April to 68 by mid-May. But then I hit various challenges and setbacks, and I haven’t managed any further increase.

In support of your quest for continued physical accomplishment and sense-of-possibilities, here’s a debrief on what I tried, what happened, and lessons to move forward with.

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Activities

Ensure Focus on Flexibility — Three “Stretching Routine” Resources to Help

Advice for fitness after 40 usually highlights flexibility as a key component. Within OlderBeast philosophy, flexibility is one foundation of the “endurance, strength, flexibility and balance” goal set. (Come to think of it, those are good goals for long-term mental state, too. But that topic’s for a different day).

But as much as the flexibility goal is touted, there’s surprisingly little high-quality, standalone advice out there on stretching.

Here are three resources I think you’ll find useful, though. None is perfect. But together, they constitute a good start if you currently do little or no stretching. Or they can help you add to or refine things you already do.

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Nutrition

Three Squares? Why Higher Meal Frequency (5+) Is Better.

Seattle Seahawks QB Russell Wilson has reportedly lost 10+ pounds for the upcoming season — by eating NINE times a day.

News coverage also highlights a surprising daily calorie total (for anyone, let alone a guy losing weight): 4,800.

But Wilson is a young and large man (relative to non-NFL types) with a naturally-high metabolic rate. And, he’s extremely active with training camp starting in a few weeks.

So to me, the big story isn’t the calorie total. It’s the philosophy of eating more, smaller meals throughout the day. Nine is extreme, but eating 5-6 times a day isn’t so much. I recommend it for us 40+ guys trying to lose or manage weight, and fuel our bodies’ performance potential.

Here’s why.

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