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SPINNING INTO THE UNKNOWN Agents For Life
MY POLE DANCING CAREER
I’ve decided to come clean with you about my past … Yes, I was a pole dancer. For me, it was always more about my creative expression and flexibility — not so much the tips. And at that time in my life, it just felt right.
I was a little anxious while heading to my first session. I had that “first day of school” feeling. Would I fit in? Would the other kids like me? Would I make any friends? When I arrived, I was surprised at the variety of other ladies there. I wasn’t expecting so many different ages, body types, and skill levels. Everyone welcomed me into their tribe, and once again, I realized all my anxiety was just negative imagination. Once settled in, the instructor walked us through what to expect. Sitting in a circle with the other newbies, I started to relax and learned pole dancing is a full-body workout that engages multiple muscle groups. It helps build strength and tone muscles in the arms, core, legs, and glutes. The movements and poses require a high degree of flexibility, balance, and coordination, which we can improve through regular practice. Combining physical activity and artistic expression in pole dancing can release endorphins, which have mood-boosting effects and can help reduce stress and anxiety. As you learn new moves and improve your skills, you gain confidence in your abilities and body image. Pole dancing requires focus, determination, and the ability to push yourself beyond your comfort zone, which can build mental
Gotcha! I never received any tips and lasted only one day.
Pole dancing is a lot harder than it looks. While having coffee with one of my clients and sharing what our kids are up to, I learned she has a daughter who teaches a pole dancing class here in Honolulu. Honestly, I didn’t see that one coming. The more I asked questions, the more intrigued I became. Before long, I was trying to figure out what to wear to my first session. I mean, what do you wear? My husband, David, always encourages me whenever I try new things, but he was unusually enthusiastic and supportive of this one. Curious about what I was getting myself into, I did some research. I learned pole dancing offers numerous health benefits, including increased strength, flexibility, and cardiovascular fitness, reducing stress and boosting confidence. So, I’m sure that’s what was going through David’s mind — concern for my cardiovascular fitness and mental well-being.
David Bennett (808) 392-7515 david@seniorhealth.pro
Irma Bennett (808) 799-0399 irma@seniorhealth.pro
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I had been recovering from a muscle tear in my shoulder for the last 10 months, and I was concerned that pushing it too hard might undo the slow progress I had made so far.
toughness and resilience. Her classes also provide a supportive and social environment where you can connect with other like-minded individuals.
As much fun as it was, I knew I should delay my pole dancing until my shoulder was fully healed.
I was impressed with these ladies. We started learning proper hand placement and took our first spin around the pole without touching the ground (pictured!). I was giggling because it was so much fun. By the end of the session, I realized just
So, that was the end of my pole dancing days. One and done.
Every once in a while, my husband asks me if I’m thinking about going back. He claims it’s out of concern for my cardiovascular fitness and mental well-being. Sure, David. Sure.
Curious about trying it for yourself? I went to Fit for a Goddess here in Honolulu, and it was a fantastic experience. You can learn more by scanning the QR code.
how much upper- body strength pole dancing required.
–Irma Bennett
Why We Resist Change — And How to Rewrite the Script
Change is never easy. Our brains have been wired to prioritize safety and predictability, but humans are adaptable creatures, capable of learning new things at any age. The key to embracing change is understanding why we resist it and how to make it work in our favor.
Fear of failure and the unknown is also at play. When our shortcomings feel threatening to us, we resist change to avoid failure. Whether the perceived shortcomings are real or imagined, self-doubt can leave us locked into the familiar, even when we know change could be beneficial. Small Shifts, Big Breakthroughs The trick to expanding our comfort zones is to start small. Making incremental changes gives our nervous systems time to adjust and learn to tolerate new things. So, if technology feels overwhelming, practice one new feature at a time. If you’re trying to improve your diet or general health, swap out one food or add 10 minutes of activity to your day. Small steps create momentum.
Before long, you’re adapting to change without realizing it.
Positivity is also vital. Instead of letting fear hold you back, look at change and challenges as opportunities. When you feel the fear, ask yourself, “What can I learn from this experience?” Engaging positively with the unknown rather than avoiding it helps you shift your mindset about new experiences. Finally, don’t get caught up in seeking perfection over progress. Some days will be easier than others, and we all experience setbacks when trying new things. However, the more we embrace change, the easier it becomes to adapt. And it’s never too late to start.
Comfort Zones and the Fear Factor
If you’re like the rest of us, you have habits that feel like second nature. From how we start our mornings to the foods we eat and the routes we always take to the store, our habits arise from our desire for security. Our brains perceive anything that disrupts our routines as a threat, which keeps us locked into old ways of doing things.
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Stay Strong New Research Backs Creatine for Aging Adults
be unfounded when healthy people take the supplement in recommended dosages. The study also found no support for the idea that creatine causes hair loss, dehydration, muscle cramping, or increased fat mass. Creatine can improve performance. Research has found that taking creatine supplements in recommended amounts benefits older adults’ musculoskeletal tone and physical performance, especially when combined with exercise. A 2019 study found that creatine can combat sarcopenia, or age- related decreases in muscle mass and strength, helping prevent falls and fractures. Use creatine as directed. Based on limited research, creatine does not appear to affect liver or kidney function negatively. However, sticking to recommended dosages is essential. Experts recommend small doses of 0.1 gram of creatine monohydrate per kilogram of body mass. This translates to 5.4 grams of creatine for a 120-pound person or 6.8 grams for one weighing 150 pounds.
What aging athlete or weekend warrior doesn’t wish for a safe nutritional supplement to improve performance and strengthen muscles and bones? A growing body of research on a popular supplement, creatine monohydrate, supports its use to preserve muscle and extend older adults’ healthy years. Studies show that when coupled with exercise, creatine can benefit men and women alike. The supplement has long had detractors who fear it will cause them to retain water, lose their hair, or cause kidney damage, but research dispels those myths. Creatine is safe. A 2021 research review shows that a widespread fear that creatine is linked to kidney dysfunction appears to
Taken together, the potential benefits of creatine suggest it is worth a try.
Slow Cooker Shredded Beef Lettuce Cups
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INGREDIENTS
DIRECTIONS
regular walks help lower blood pressure and improve circulation. Aim for 150 minutes of walking weekly to get the most physical benefits. Whether it’s a peaceful morning stroll or a sunset wind-down, getting outside at dawn or dusk can do wonders for your mind and body. So, take some time this evening to enjoy the sunset — it’s good for you!
• 1 boneless beef chuck roast (about 2 lbs) • 3 medium carrots, peeled, chopped • 2 medium sweet red peppers, chopped • 1 medium onion, chopped • 1 8-oz can unsweetened crushed pineapple, undrained • 1/2 cup reduced-sodium soy sauce • 2 tbsp packed brown sugar • 2 tbsp white vinegar • 1 garlic clove, minced • 1/2 tsp pepper • 3 tbsp cornstarch • 3 tbsp water • 24 lettuce leaves for serving
1. In 4- or 5-quart slow cooker, combine roast, carrots, peppers, and onion. 2. In small bowl, stir together the next 6 ingredients; pour over roast. 3. Cover and cook on low for 6–8 hours. Remove roast, let cool slightly, then shred. 4. Skim fat from cooking juices, then transfer juices and vegetables to a small saucepan; bring to a boil over high heat. 5. In a small bowl, combine cornstarch and water, stir mixture into juices, and cook 3–4 minutes until sauce is thickened. 6. Return beef, sauce, and vegetables to slow cooker; cook for 10–15 minutes. 7. Serve beef in lettuce leaves.
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Inside This Issue 1 An Unexpected Spin on Exercise 2 Making Change Work for You 3 Warding Off Aging: New Research Shows Benefits of Creatine 3 Slow Cooker Shredded Beef Lettuce Cups 4 Sunrise, Sunset, and a Healthier You
THE HEALTH BENEFITS OF SUNRISES AND SUNSETS Golden Hour, Golden Health
We’ve all experienced the dazzling beauty of the rising or setting sun, but did you know the sunrise and sunset can offer health benefits? More than just a photo opportunity, the golden hours just before dawn and after dusk are a great time to be outside if you’re looking for an easy way to boost your physical and mental health. Researchers at Exeter University in England recently conducted a study and found that watching a sunrise or sunset can significantly impact your mental well-being. Specifically, watching these natural phenomena elicits “substantial bumps in awe,” a
feeling that can induce a sense of calm and stillness. Witnessing the beauty of a sunrise or sunset can also release the neurotransmitter dopamine in your brain, helping to improve mood and motivation. Adding a little physical activity to your sunrise-sunset routine offers more benefits. Even a short walk at sunrise improves your mood for the day ahead, and exposure to the natural morning light helps regulate your circadian rhythm. Morning walks also boost energy and serotonin levels and support a healthy metabolism.
Walking at sunset provides similar benefits. The beautiful colors of the sunset, combined with physical activity, can help you unwind and de-stress at the end of your day. This leads to a more peaceful evening and better sleep. Additionally, regular sunset walks naturally boost vitamin D levels, supporting a healthy immune system. Making time for sunrise-sunset walks is also good for cardiovascular health, but consistency is key. When combined with a healthy lifestyle,
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