Well, Fitness Friends, it’s been awhile since I’ve done a Links and Loves post. A little over a year. But the links are piling up and I’ve got some random bits and bobs to through in there as well. In case you are new around here, there is never anything sponsored in these posts, just stuff that I want to share that might not warrant a full length post of its own.

I support movement, activity, and exercise in all its forms. What works for me and my life may not for you, even if our goals are similar. But what actually helps get you moving? A good routine? Helpful, but not it. Motivation? Nah, you know how I feel about that. A new workout fit or kicks? Nice to have, but not necessary. A review of many studies found a huge link between sleep and step count. Long story short, the more sleep people got, the more likely they were to move their body in some way consistently.

And while we are on the subject of step counts, let’s talk about how quickly we are moving. A huge study found that especially in individuals with several cardiovascular risk factors, walking pace was a better predictor of death than other traditional measures like cholesterol. Walking pace can indicate frailty, which in turn can give clues about health. An interesting way to keep some pep in your step.

You also know I love me some strength training, but as a personal trainer I also know that it can be intimidating for most people. There is just so much information to learn and keep straight. The good news is that the American College of Sports Medicine has determined that simpler is better, especially if you are just starting out. Study participants all showed increases in strength, endurance, power, balance, and functional measures as long as they were consistent with whatever program they chose.

Because I’m an Olympics geek and a huge proponent of sports for kids, I thought I’d share this article. Young kids do best (physically, mentally, and emotionally) when sports are kept to learning the rules, skills, and how to be a teammate along with having fun. And Norway just proved my argument.

My family has been in a tough season this spring. Between having an older kid with all the attendant activities and a spouse with new job responsibilities, let’s just say I’m loving anything that helps keep me organized and things running fairly smoothly. Meal prep has been dialed up in our house so that dinner happen easily for whoever is home to cook them.

I’ve also been trying to up my protein intake. I eat, but don’t love, meat and I struggle with dairy so it can be hard to hit my protein goals. I’ve noticed a decrease in muscle mass over the last year or so and I’m working to combat that. I’ve been prepping breakfast burritos or sweet potato hash. I like eggs and adding in some liquid egg whites is an easy way to boost protein intake for the day.

He didn’t get a mention yet, but last summer we adopted a cat. His name is Milo and best we can figure, he’s about two. He loves interactive play time and tummy rubs and has been the sweetest and most chill addition to our family. Pets really do come with so many mental health benefits.

Until next time, move well friends!

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