Wake Up, Kick Ass, Repeat

We are duking it out to decide if strength training should be done with heavy or light load? It's been a hot topic for years and now more and more studies are coming to the surface about training light load, high reps and STILL make strength gains. Whoa - don't be a doubter, it's just a conversation. Lifting heavy, relative to who you are and how you move, is viable. But what if certai...

These 3 elements are invaluable to your health and fitness plan. Everyone is guilty of skipping out on the warm up, the cooldown and believe it or not staying hydrated on a daily basis. Warming up before exercise is a primer to the muscles, joints, blood and even the brain. It is an essential part of the training process to reduce the chance of injury. Cooling down is equally as important because...

Everyone has heard about Blue Zones - the areas of the world where people live to 100 years of age or more. But how is this possible? What do they do differently? After watching the NetFlix infoseries, I was fascinated at the cultural aspects to each geographic local, but also recognized, that with our fast-paced lives and technology dependency, we can only cultivate certain aspects of the BZ life...

Over the past 10 years, perhaps more, Yoga and Pilates have carved a path in the fitness industry. Each come with their own types of movement and experience. Both can offer stress release, core strength, mobility, balance and breath control. Yoga, founded in India has 11 types of practices each offering a different connection to the mind and body. Pilates, created in the 1920s by Joseph Pilates us...

Running has been in my life since 1990 and I ran my first marathon in my 40s. Back then , I was a late bloomer of sorts. Now people are retiring earlier, we are living longer and we are stronger than that of our parents and grandparents so trying something like RUNNING in your 50s, 60s and even 70s is not that far fetched. Note: Please check with your physician before starting an exercise program...

Chances are you have experienced LBP. Yes, low back pain. What do you do about it? Chances are you google it or ask a friend or just wing it. LBP affects 619 million people globally. It's the number one disability in the work force. Learn about the differences in LBP, understand the risk factors and get on board with a DAILY routine to help keep your body moving. For more information on the DA...

Plyometric training is not new, but it may be new to you. Jumping, skipping, hopping, and kicking are all movements that improve power in your muscles. Why is this relative? Because we are meant to move in different directions and different speeds - we are not meant to be sloths. Does this mean a 3 foot box jump is in your future - of course not, but plyometric training interspersed in your regula...

How's your sweet tooth? Most people enjoy a delectable dessert now and again, but hidden sugars are ruining the American way of life. On average, the typical adult eats more than 50 grams of sugar a day - that twice as much as recommended (25 grams). Soda, processed foods, canned fruits, dressings, sauces, crackers, breads, protein bars and more all have added sugars. It's hard to go cold...

One of the biggest road blocks to success in business or personal life is motivation - specifically self-motivation. What is the force that drives you to do something? Do you know your WHY? In this case, of course, being healthier is the blanket answer, but it requires a breakdown to ensure self-efficacy. I offer up 3 tips to help you work towards SELF MOTIVATION. Setting SMART GOALS Putting YOURS...

Whoa, what does this have to do with aging up? Everything. The good, the bad, the ugly. It's about a journey to feel gratitude, to give back, to set boundaries, to change your path, to feel acceptance, basically to appreciate all that is YOU. Getting quiet, listening to your inner voice, trying to release negativity - it's all a process. I am opening up, really opening up, about my journey...

This is part 2 of our CARDIO exercise podcast. Understanding how to calculate your heart rate zones for exercise is an important tool in your box for health. Wearable technology automatically sets parameters, but this will give you the formula to figure out your HR training range. We are keeping it simple folks. Boosting that heart rate is vital to heart health, maintaining the mitochondria of mus...

I can't believe it's taken me so long to talk about Cardio Exercise! The heart muscle is the engine of our entire body. The mind and heart work together, but without oxygenated blood from the heart, the other organs can not function at the top of their game. Industry guidelines recommend 150 minutes a week of cardio exercise - I can't believe how many people of all ages still fall belo...

This week is call Reset and Recharge for your host, Patti Waller...but check out the library of all the episodes so that you can catch up or perhaps replay your favorite. Please follow me on Instagram, Twitter or Facebook...I welcome your questions and comments.

Your spine has been supporting you a long time. Are you a sloucher, slumper or shifter? Sitting, standing, driving and even sleeping effects how our spine functions on a daily basis. Get some helpful tips and exercises to keep your posture stacked, strong and mobile for all the daily living activities you do in this wonderful thing called life. Be sure to check my website https://www.yourcoachpatt...

We are all fighting the aging up process, but sometimes body parts, specifically our joints, start to break down and qualify for replacement. Hips, knees and shoulders take a beating through injury, accidents, overuse or just the fact they wear out. The decision to have major surgery such as this should not be taken lightly, but done properly, most people will come back strong. Judy Vogel, my clie...

It's a noise heard in thousands of cities and towns. It's a movement, it's a craze - it's PICKLEBALL. I am not a pickler, but I know it's the fastest growing sport in the US. Why? Everyone has a different reason, so I decided to look at the sport, the people who play and the reasons I just can't play - YET. Pickleball has it's camaraderie but with that comes injury and...

A majority of people over the age of 50 struggle with sleep every night. On average one should get 7-8 hours a night, why isn't that happening? Tossing, turning, waking up, noisy rooms -overload of the brain and in some cases overload to the body. Pick up some tips for a sleep plan plus get some insight on how the body and mind reboot when you are resting completely. If you would like to reach...

Only 1/4 of Americans exercise on a regular basis. As we age up to our 50s, 60s, and beyond, exercise is not about appearance it is about adding years to our health span. The book Outlive by Dr. Peter Attia , has given me a shift in perspective with regard to how exercise on a daily basis is beneficial and why it will hopefully add years to your life and help fight the inevitable decline that occu...

Nutrition is fuel to the body, like gas is fuel for the car. Muscles need protein to rebuild and stay strong as we age up to greatness. Do you know how much protein you are getting each day? Most people don't know and don't ask - so this episode explains the value of protein, where to get it and helps you figure out how much protein you may need after the age of 50. Grab a pencil and paper...

I am joined this week with my first guest, Jen Clarke for a coffee chat about Menopause. Menopause is the new hot topic in social media. Is it the beginning of life or is it the end? Every woman experiences it differently. Many want to celebrate this pivotal time, do you? We will talk about the journey, the symptoms, the resolve and offer up solutions to help the menopausal sisterhood unite. Menop...

What do you do if you feel overwhelmed by all the Mother's Day messages when you feel a sense of loss or grief? You find a way to add a moment of joy to your life. This is a cathartic moment for me to share with you a small part of myself. I know there are many who feel the same way. Emotional coping is a part of our wellness journey, so let's ride this one out together.

Sports are rewarding for so many, but aging up challenges us to approach things differently. How do you make the adjustments? What changes specifically relative to our body and mind? We may be injured, we may slow down, we may have a few aches here and there, but we don't quit. My Top 10 Tips to Greatness will keep you going through your 50s and beyond. Aging gracefully, may be not, but defini...

What type of shoes are you wearing for workouts or sports? Do you know how to select the right shoe? Learn why athletic footwear matters for your foot health as well as for your body's health. Don't become a victim of shoe shaming...get into a pair of new kicks with this excellent knowledge.

Being stuck is thought of as a downer - I say BS! It's a feeling that grabs your gut to make change. Change is hard, we get comfortable with our daily lives. Being stuck simply means you are craving something new to stimulate your mind, to change your routine and to create passion in your life. Listen up to get some tips on how to move forward towards shifting into something new that resonates...

This week I am throwing down the hammer to talk about the power of the glutes. What do they do? Why are they important to your body's strength? What happens when there is a misfire and they lose their functionality? I get down to the basics with the curse of too much sitting and too little TLC for your backside. I also dive into DBS - Dead Butt Syndrome - yes - there is a name for a weak butt...