Celtics ☘️ Sentinel

 We all know how important muscle mass is for older folks. When sarcopenia (muscle loss) occurs in the later years, frailty results - and the loss of strength can severely limit activities that were once routine. But beyond that,  Will Brink of Brinkzone,com has broached the importance of muscle to keep the elderly alive after suffering a traumatic event and subsequent hospitalization ( per Brink ):  “ A loss of muscle mass also has far ranging effects beyond the obvious loss of strength and functionality. Muscle is a metabolic reservoir. In times of emergency it produces the proteins and metabolites required for survival after a traumatic event. In practical terms, frail elderly people with decreased muscle mass often do not survive major surgeries or traumatic accidents, as they lack the metabolic reserves to supply their immune systems and other systems critical for recovery.” Muscle as a "metabolic reservoir" is not a new concept for me. I have experienced signifi...

 You were born weak, frail and afraid. Don't end up that way. If my memory served me correctly, some form of the above quote was part of an old ad for a protein supplement. It got my attention.  Just Google the term "sarcopenia" and you will find a wealth of information on the effects of losing muscle as you get older. This Harvard Health piece is only one of many on the subject. The point is simple, but the process of maintaining - and certainly building - muscle is not . It can be difficult, but worth the effort.  It has been a year since I underwent a surgical procedure to replace my aortic valve . I went into the hospital in great shape for someone 78 years old , but I had to curtail most of my exercise prior to the operation and had lost some strength and muscle mass. By the way, I had ZERO symptoms from the severe plugging of the artery with calcium, but my surgeon told me that my first symptom may be to drop dead. Predators prey on the weak-old-and-frail. Not j...

 From "Average" body fat (25%) to Elite Athlete (16.0%) in 14 weeks!  She (name withheld) pleaded with me to help get her back to a high level of fitness this past summer. The 56-year-old lady was up to 174 pounds, and as a ski instructor, that wasn't going to fly come winter. She had already achieved a loss of 12 pounds when we started: Starting weight: 162.2 lbs. Starting body fat: 25.0% (Average) Ending weight: 145.6 lbs. Ending body fat: 16.0% (Elite Athlete) She was part of a small group of three individuals . They worked with me on strength training two times per week, but most important - they all restricted calories on a plan that has worked so well for so many of my clients. They all lost weight and body fat - while maintaining muscle mass and bone density (lean mass).  All three clients accomplished their fitness goals during the holiday season. Not easy. But the hard part started with their departure this morning from my gym. Maintaining their fitness level...