Yes, yes … I know I’m crossing my pop culture references. Indulge me!

Almost one year and 400 postings ago, I launched Fun and Fitness for the 40-Something. I’ve learned a lot over that time, and I hope you have, too. But keeping up with the almost-daily postings (and sometimes more) has taken a significant toll on my time. I can’t really justify devoting that much time to FF40 in this economy, so I’m closing up shop to focus more on landing paying work (and maybe even increasing my fun and fitness). I still believe in the mission of this blog, though, and plan to leave it up for a while to allow you to access any information you found valuable.

To my loyal readers (and you know who you are), I thank you for your continuing support and interest and wish you well. And, of course, I urge you to continue any and all fitness efforts (within reason!).

If you’ve been working out to lose weight or improve your fitness, you’ve probably noticed that your progress can seem to plateau. To fend off such plateaus and continue making fitness gains, the American Council on Exercise recommends “periodized training.”

When you rely on the same routine for too long, your body becomes accustomed to it. With periodized training, you change your workouts at regular intervals or “periods” to both keep your body working harder and give it adequate rest. By challenging your body on a periodic basis, you’ll continue to see gains.

Cardio training

Other than when I was training for a race, I usually ran the same distance every outing, until this year. But the experts say you shouldn’t do the same run every time. So now I do a 3-miler, a 4-miler, a 5-miler and a long run every week (well, until I got to Chicago this month). A recreational runner who does the occasional short race should do some flat, easy runs, some that incorporate hills and some that focus on speed and strength.

The benefits of periodized running training are multi-fold. You’re less likely to get bored and more likely to avoid injury and burnout. And, as I’ve found, you can improve your speed.

Periodized training programs also pay off for cycling, swimming and other cardio exercise.

Strength training

When it comes to strength training, a variety of periodized strength-training programs are available, with many targeting the strength, power and demands of specific sports. The most common program moves you from low resistance and a high number of repetitions to high resistance and a lower number of repetitions. Your muscles thus strengthen gradually.

You also can shake up your strength-training routine by adjusting the following:

• The number of repetitions per set
• The number of sets of each exercise
• The amount of resistance/weight
• The rest period between sets, exercises or training sessions
• The order of the exercises or the types of exercises
• The speed at which you do each exercise

Put simply, you won’t progress if you don’t push yourself—whether in strength training, running or other cardio exercise.

1)   Iced green tea (unsweetened)

It’s not my cup of tea (so to speak), but RW says it’s chock-full of catechins—antioxidants that fight heart disease and cancer. Research indicates that catechins also can reduce muscle damage caused by exercise and speed recovery. Try it pre- or post-run or as an alternative to water on easy, short runs,

2)   Coconut water

Fat-free coconut water has a tangy, light almond flavor (and also comes flavored with mango, orange peel or passion fruit). Eleven ounces contain 14 grams of sugar and 670 milligrams of potassium—significantly more than sports drinks. Potassium helps maintain water balance and trigger muscles to contract and relax optimally. Coconut water has enough carbohydrates for an hour-long run but not enough sodium for longer than that.

3)   Chocolate milk

I’m a major chocoholic, so this seems right up my alley. Yet, while I’ve written about its effectiveness as a nutritional recovery aid, I admit I haven’t tried it. RW cites studies supporting the notion that chocolate milk is superior to sports drinks when it comes to speeding recovery and increasing the time it takes to reach exhaustion during a subsequent exercise session. But does chocolate milk count as one of “nature’s” drinks? Just asking.

4)   Cherry juice

I’ve consumed cherry juice in mass volumes in a futile attempt to leverage its reputed anti-inflammatory powers. It didn’t work for me (perhaps because injury wasn’t really an inflammation issue), but I know it has helped a friend who suffers from gout. RW recommends the juice after a hard run to decrease inflammation, oxidative stress and muscle damage. But don’t overdo it—a single cup has about 30 grams of natural sugar and 130 calories.

5)   Vegetable juice

Downing 100-percent vegetable juice after a run is the equivalent of one or two servings of vegetables. RW says many brands have three to five times the amount of sodium and 13 to 17 times the amount of potassium in sports drinks, making vegetable juice ideal post-run along with some carbs and protein.

Origins

Joseph Pilates described his exercise system (which he originally called “contrology”) as

“a complete coordination of body, mind, and spirit. Through Contrology you first purposefully acquire complete control of your own body and then through proper repetition of its exercises you gradually and progressively acquire that natural rhythm and coordination associated with all your subconscious activities …”

Over the years, Pilates practitioners have developed six principles:

1)   Breathing

2)   Centering

3)   Concentration

4)   Control

5)   Precision

6)   Flow

They say that integrating these principles produces balance, grace and ease.

The yoga connection

As the American Council on Exercise explains,

“The mind/body connection associated with yoga and meditation also plays an integral part in Pilates. Unlike exercise techniques that emphasize numerous repetitions in a single direction, Pilates exercises are performed with very few, but extremely precise, repetitions in several planes of motion.”

Getting to the core

Pilates can help develop long, strong muscles, but much of the focus is on the core—i.e., the abdominal, hip and back muscles. The exercises develop pelvic stability and abdominal control, while improving flexibility and joint mobility.

Pilates is sometimes done on a machine called the Reformer—a wooden contraption with cables, pulleys, springs and sliding boards. Your own body weight provides the main source of resistance as you go through a series of progressive range-of-motion exercises. The exercises generally are very low impact.

Machines aren’t necessary to perform Pilates, though. You can find mat-based Pilates classes with exercises that also stress stabilizing and strengthening the back and abdominal muscles.

Interested in giving Pilates a try? Next week, I’ll post on how to select a quality instructor.

1)   Stability ball back extension

2)   Standing body bar split jump

3)   Wobble board balance and sit

4)   Stability ball chest press

5)   Weighted bicycle crunch

6)   Seated ball stabilizer

7)   Traveling lunge with bicep curl and shoulder press

8)   Side stepup with triceps kickback

Preworkout:

Energy bar vs. Egg McMuffin

During a workout:

G2 vs. water

Gu vs. banana

Gatorade Endurance vs. orange juice

Post-workout:

Lara Bar vs. PB&J

Naked Protein vs. Soy Good Smoothie

Energy boost:

Red Bull vs. yogurt and apple

Odwalla Bar vs. trail mix and jerky

5-Hour Energy vs. espresso

Weight loss:

Clif Bar vs. almonds

Slim-Fast Optima vs. 6-inch turkey sub

1)  Eating late at night will cause you to gain weight.

Eating at any particular time of day will not make you put on more weight than is normal for what you eat and your activity. Weight gain occurs when you consume more calories than you burn, whether in the middle of the day, the morning or at night. But people who eat a lot late at night tend to consume more calorie-dense foods and thus eat more calories—which can cause weight gain.

2)   You should eat each food group separately for optimal digestion.

Although carbs, protein and fat are all digested by different mechanisms, the mechanisms can all work simultaneously. And few foods are purely carbs, purely protein or purely fat—it doesn’t make sense that you can’t mix them.

3)  Low-carb/high-protein/no-fat diets are optimal for weight reduction.

A study published earlier this year in the New England Journal of Medicine concluded that the proper emphasis is on calories and “any type of diet, when taught for the purpose of weight loss with enthusiasm and persistence, can be effective.” The Dietary Guidelines for Americans recommend that 20 to 35 percent of dietary calories come from fat, 10 to 35 percent from protein and 45 to 65 percent from carbs. All of these macronutrients, as well as micronutrients (vitamins and minerals) are essential in the proper amounts for optimal health.

4)   You should avoid carbs because they’re bad for your health and cause weight gain.

The proportion of macronutrients—carbs, fat and protein—consumed is not as important as the total caloric intake versus caloric expenditure. However, foods rich in fiber and protein tend to be the most filling, which in theory would lead to a reduced intake of food and calories compared to high-fat foods and low-fiber carbohydrates. From a heart-health perspective, the healthiest overall meal plan appears to be a Mediterranean-type eating plan.

5)   Skipping meals is a good way to lose weight.

When you skip a meal, your eating pattern changes, and you tend to overeat—which will likely lead to weight gain.

6)   The number of meals eaten each day has a significant impact on weight management.

Weight control is achieved by balancing the number of calories consumed with the number burned, so it doesn’t  matter if the calories come in three large meals or five or six smaller ones. Of course, some people find that they can better control their intake one way or the other. In the end, it’s a matter of preference.

7)   Grapefruit will speed up your metabolism.

Unfortunately, there is no magic bullet for weight loss. No food will help you burn more calories. The only way to speed up your metabolism is to exercise and build muscle.

8)   Rapid weight loss can be maintained.

When you lose a lot of weight quickly, much of the loss is water and lean tissue. As soon as you stop the diet and resume eating normally, you’ll gain the weight back—and probably more.

9)   You must stop eating your favorite foods to lose weight.

The best to accomplish and maintain weight loss is to make permanent lifestyle changes, including a healthful eating plan and ample physical activity. And a healthy lifestyle allows for all foods in moderation.

Specifically, individuals with higher mid-life Body Mass Index (BMI) in the 1960s
have lower memory and thinking skills and a sharper decline in these abilities in old age than those with lower mid-life BMI. Something to think about …

“The adverse effects of being overweight and obese are not limited to cardiac function but also extend to brain function,” one researcher says. Several studies, including studies from the Swedish Twin Registry, have shown that people who are overweight or obese in mid-life are at an increased risk of suffering from dementia.

The latest findings indicate that being overweight or obese in mid-life also negatively affects memory and thinking skills, independent of dementia. And, according to the new study, the skills decline more rapidly in old age among those who were overweight or obese in mid-life. The steeper decline in memory and thinking skills could not be explained in the study by an increased prevalence of cardiovascular diseases.

Participants in the study completed baseline surveys in 1963 or 1973 (the average age was 41.6 years, ranging 25–63). The surveys included questions about height, weight, diseases and lifestyle factors. Beginning in 1986, the participants were assessed via neuropsychological tests every three years until 2002. During the study period, 781 individuals who were 50 years and older (60% women) had at least one complete neuropsychological assessment.

Participants—both male and female—with higher mid-life BMI scores had significantly lower general cognitive ability and significantly steeper longitudinal decline than their thinner counterparts. The correlation remained even after particpants who developed dementia during the study period were excluded from the analysis.

For those keeping score at home, that makes mid-life weight issues a risk factor for cardiovascular problems, dementia and declining memory and thinking abilities.

Heading on vacation soon, or even just a weekend away? The culinary temptations can be so great that sometimes we just give up and cast aside any and all eating discipline—only to regret it later. Runner’s World offers some tips for eating healthily and keeping up your energy when traveling.

1)   Bring a cooler

Fill it with cold, healthy drinks and sliced veggies like fresh carrots, radishes, jicama, snow peas and cucumbers in resealable bags. You also can bring salsa, hummus, yogurt, or peanut butter for dipping. For longer road trips, you can pack sandwich fixings or leftover pizza so you can preempt stops at fast-food joints.

2)  Think first

When a stop at a fast-food restaurant is unavoidable, order smart. Choose your selection before you cross the threshold. And consider these fast-food salads.

3)   Choose cheaper

Pricier sandwiches and those with special toppings like bacon and cheese deflate your wallet and expand your waistline. Instead, stick to the regular items and ask for extra tomatoes and onions. Onions are loaded with vitamin C and phytochemicals. Replace the fries with a side salad with reduced-fat dressing. For dessert, go with a small low-fat soft serve or yogurt-and-fruit parfaits.

4)  Shop the farmer’s markets

Farmer’s markets are popping up all over and provide a great source for fresh and healthy snacks. Choose from juicy berries, peaches, nectarines, and apricots and vegetables like green beans, carrots, salad greens (great for stuffing in sandwiches), lemon cucumbers and cherry tomatoes. You also might find walnuts, almonds and other nuts along with dried fruit—a do-it-yourself trail mix.

5)   Don’t forget recess

Pack a Frisbee, ball and glove, jump rope, football or any other outdoor sports equipment for some roadside breaks. Stop every few hours at a rest stop, city park or roadside field and get the blood flowing.

Recently, my sister collapsed on a path while running. I had clued her into the Road ID early on, and, like me, she wears the model that goes on the shoe. But when she went down, no one noticed the ID—not the passersby who first helped her, not the cop who soon arrived with a portable automated external defibrillator, and not the paramedics who took her to the hospital. In fact, an article about the episode suggested that my sister wasn’t carrying any ID.

The police ultimately used her old gym card that was on her key chain to track down her name and husband. Until then, they had no information about her medical history because she was unconscious the entire time.

The moral of the story? Road ID is still a great product, but the shoe version probably isn’t the best choice. The Ankle ID Band seems likely to be overlooked, too. The company also offers polished stainless steel dog-tag style options, but I plan on switching to the Wrist ID Band. And, in the meantime, I’m carrying my license and emergency contact number in a small wallet that clips on the waist of my shorts.