PAMPY’S POST – SEPTEMBERb22

MY POST-COVID FITNESS/ HEALTH DATA.

Not that I experience viral illness very often, but typically I return to full fitness & health within two weeks of illness.

Not so post-COVID. I suspect my recovery may match yours!

My personal fitness/ health ‘controlled’ test 2010 – 2022 is a self-designed stationary cycling ergometer protocol.

The basics: 50 minutes of (set) rolling hills with a Heart Rate limit of 141 beats per minute.

Test goal: Average the highest possible watts (power) with a 135-141 HR range & limit.

Meaning, I push as hard as I can (harder = more watts) until I reach 141 HR.  If I exceed 141 the ergometer will automatically adjust (decrease) to assure my HR sits within 135-141.

The better my fitness & health, the more watts I will average.

My typical result on this exact protocol, 2010 – 2022/ Average watts: 315 - 320 watts.

My weekly test post falling to COVID.

Well, I didn't think it would take that long!

THE 85 YEARS FITNESS TEST.

Unpreventable illness and obvious limitations aside, data shows the following physical actions can and should be performed at 85 years.

The last decade of life fitness test.

🗹 Run 2kms. (meaning, both feet are off the surface throughout the stride, and the speed is irrelevant).

🗹 Squat (45’) 10 reps at 1/4 the body weight.

🗹 One full baby squat (standing to the bum on the heels/ returning).

🗹 Press 5th body weight above the head once.

🗹 Hang from a chin-up bar for 45 seconds.

🗹 Balance on one leg while brushing teeth.

🗹 Throw a tennis ball 15 metres.

🗹 Stand from a lying position using one arm only for support.

OK, data shows that most of us hold our optimum fitness and relative musculoskeletal strength to 35 years.

Then, aging naturally claims a 6% reduction every decade – IF – we practice little to no exercise.

But, here’s the best bit. With fitting and regular aerobic & resistance exercise, you should only lose 6% from 35 to 85.

A final note; appropriate aging exercise also significantly supports cognitive de-aging.

Go, Pete!

The Method.

Month 1 - Time Restricted Eating.

Month 2 - Increase 'healthy' dietary fats to make up 60% of all calories.

Month 3 - Focus on maintaining optimum hydration & walking 4/7 @ 30 mins.

Month 4 - Zero refined & natural sugars (particularly in liquid form).

Month 5 - Minimal gluten-based carbohydrates & two weeks dry.

Month 6 - Reduce protein to make up 25% of all calories.

Month 7 - Run, easily, 4/7 @ 30 mins & functional strength movements (4/7 @ 15 mins).

Month 8 - Cycle in some dietary carbohydrates @ 2/7.

Month 9 - Weekly long enduring exercise session (2-3 hrs).

Metabolic Status.

Bone Broth - make it, love it, charge with it!

Why?

✔ A boost in collagen, a structural protein found in skin, cartilage and bone.

✔ Great for digestion and gut health balance.

✔ An immune booster.

✔ Great for skeletal health.

✔ Known to help a deeper sleep.

It's easy!

• Save the bones from your roasted chicken (all of it), and add to a large pot. Add lemon wedges and rosemary.

• Top with water until covered (about 12 cups). Be sure to add a generous pinch of salt.  In fact, lots.

• Add 1-2 Tbsp (15-30ml) apple cider vinegar.   Or sub with lemon juice.

• Bring to a boil, then reduce to a simmer and cover. Cook for at least 10-12 hours, or until reduced by 1/3 or 1/2, leaving you with 6-8 cups of bone broth.

• Strain and use or store.

Yum!