190116 - Quote of the Week Wednesday

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People are living to be much older these days and although their lifespan has improved, their healthspan has declined. With chronic diseases, arthritis, and cancer affecting many aging individuals, people are starting to consider expanding their years of health, instead of just their years of life.

Below is a list of tips for healthy aging and if you’re doing The Whole Life Challenge with us, this list should look familiar! *wink wink nudge nudge* A long health span doesn't just happen and it starts early. So here’s some advice for protecting your physical and mental health after age 50 from Helpguide.org, a nonprofit resource collaborating with Harvard Health Publishing:

  • Learn to cope with change. Focus on the things you're grateful for, look for silver linings, acknowledge and express your feelings, take one small step each day to deal with life's challenges.

  • Find activities you enjoy: Try a new hobby, learn something new (a foreign language or a musical instrument), take a class, write your memoirs.

  • Stay connected. Spend time with friends and family, make new friends, volunteer, find support groups to help you cope with illness or loss.

  • Sleep well. Have a regular bed time, make sure your bedroom is dark or use a sleep mask, turn off the TV and other screens at least an hour before going to bed.

  • Eat well. Eat lots of fiber-rich whole grains and vegetables, drink plenty of fluids, make meals social events.

  • Exercise matters. Find at least one activity you like enough to do regularly, take brisk walks every day.

  • Keep your mind sharp. Try new recipes, work harder crossword puzzles, learn new skills.

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? of the DAY - Favorite Flower?

WARM UP - Agility Ladder Drills

GAME - Rock Paper Scissors

COACH PREP -
Wallball: Squat, WB Squat, Throw, Wallball
(Scaling = Lighter Ball, Lower Target)

Jump Lunges: Knee Tracking, Full Extension
(Scaling = Stepping Lunges)

DB Snatch: The Wave, Punch
(Scaling = Lighter DB, From the Hang)

Burpee: 6 point, Flopee
(Scaling = Squat Thrust)

WOD - w/ a partner
AMRAP 20:
100 Wallballs 20/14
100 Jump Lunges
100 DB Snatches 50/35
100 Burpees
(Each partner must do 50 of each, but you can break it up how you want within the movement, must complete one move before switching to the next)

COOL DOWN - 200m run or row (if time)