Olympic gold medalist Joan Benoit Samuelson isn’t slowing down in her 60s. 

Her secret to aging well? A powerful balance of mind, body, and spirit. 

Discover how her approach to running fosters a life of energy and purpose.  This philosophy isn’t just for elite athletes – Samuelson believes running holds benefits for everyone, no matter your age or ability. 

Learn how she navigates challenges and maintains a passion for fitness at any stage of life. Get inspired to embrace your own aging journey with Joan Benoit Samuelson’s wisdom.

The Mind-Body-Spirit Triad in Aging

Samuelson firmly believes that aging well is largely a mental game. “When I look in the mirror, sure, I look 60-plus, maybe even older. 

But I feel like I’m 40-something, and that’s what’s important. It’s mind over matter,” she explains. This mindset reflects a broader philosophy where balance between the mind, body, and spirit is crucial. 

Disruptions in this balance, she notes, can affect one’s overall performance and well-being. Thus, maintaining this equilibrium through varied activities, whether it’s running fewer miles or finding quiet time, is key to her sustained vitality.

The Importance of Physical Activity

The benefits of exercise are well-documented, but for Samuelson, they are particularly poignant as one ages. 

Physical activity has bolstered her self-esteem and energy levels, enhancing her ability to contribute positively to society. 

“First of all, you feel better. And when you feel better, you’re more willing to be active and do things. And when you do things, you’re more willing to reach out and help somebody else who may be struggling,” she states. 

This cycle of wellness creates a momentum that carries her forward, making every run and every day count.

Running: A Sport for All

Samuelson cherishes the inclusivity of running, a sport that melds world-class athletes with casual runners. She recalls a recent marathon in Chicago, remarking on the shared experience of setting a world record, a moment that unified thousands. 

“There’s something for everybody in our sport. It’s very inclusive. No matter your ability, you can participate,” she highlights. 

This aspect of running fosters a sense of community and collective achievement, important elements in staying motivated.

Navigating Life’s Challenges

Setbacks are inevitable, whether in fitness or life, and Samuelson’s approach is to take them in stride. 

“It’s okay to take small steps. It’s okay to take time off,” she advises, stressing the importance of solid goals and a steady pace. 

For those new to exercise or returning after a pause, she suggests finding a community or a partner to share the journey, enhancing the experience and the likelihood of persistence.

Vision for Aging and Fitness

Samuelson’s wish for societal attitudes towards aging is clear: get more people moving. She sees physical fitness not just as a remedy for physical ailments but as a crucial defense against mental health challenges. 

“I want everyone to feel confident, and feel like they’re part of a community,” she expresses. 

Her advocacy for a shift towards more community-driven fitness initiatives underscores her belief in the power of exercise to uplift spirits and foster connections.

A Lifelong Commitment to Health

Joan Benoit Samuelson’s ongoing journey is a testament to the power of maintaining an active lifestyle beyond conventional retirement age. 

Her life’s work and philosophy serve as a compelling call to embrace our physical capabilities, no matter our age, and to seek harmony in our mental and spiritual pursuits. 

As we look to the future, Samuelson’s legacy not only enriches the world of sports but also redefines the contours of aging gracefully.

Decades of research from Harvard University have uncovered the secret to a fulfilling life, and it’s not fame, wealth, or career success. 

The Harvard Study of Adult Development, one of the most comprehensive longitudinal studies ever conducted, asserts that nurturing our connections with others is not just beneficial but essential.

This article reveals why relationships are so important and offers practical advice on strengthening them. 

Neglecting your relationships can have serious consequences – but it’s never too late to make positive changes.

Study Background

Since its inception in 1938, the Harvard Study has followed the lives of 724 individuals from various backgrounds, extending over time to include their spouses and over 1,300 offspring. 

The directors of the study, Robert Waldinger and Marc Schulz, have watched participants navigate life’s ups and downs, and their consistent observation is clear: those who maintain good relationships fare significantly better in terms of both mental and physical health. 

“Good relationships lead to health and happiness,” Waldinger and Schulz note, underscoring the necessity of actively caring for our social connections.

Impact of Modern Life on Relationships

In an era where screen time often replaces face-to-face interactions, the study’s findings are particularly salient. 

The average American, as of 2018, spent approximately 11 hours daily on solitary activities like watching TV and browsing the internet—time that eclipses the moments shared with loved ones. 

Waldinger and Schulz highlight a stark comparison: over a 29-year span, Americans are likely to spend only 58 days with close friends, versus 4,851 days engaging with media. 

This imbalance suggests a potential area of improvement for many, pointing towards a need to prioritize personal interactions over digital consumption.

Practical Advice on Nurturing Relationships

The researchers offer practical steps for enhancing one’s social fitness. 

They suggest starting with a simple exercise: calculate how much time you actually spend with a loved one and consider the emotional quality of these interactions. Are these exchanges fulfilling? Could they be improved? 

The advice doesn’t stop at mere reflection; it extends to actively making time for those who matter most, even if those moments are infrequent but meaningful.

Case Study: Sterling Ainsley

The human cost of neglected relationships is poignantly illustrated through the case of Sterling Ainsley, a pseudonymous participant. Sterling, despite having a family and successful career, experienced profound loneliness, a consequence of his minimal interaction with family and friends. 

His story is a testament to the study’s broader findings: without nurturing, relationships wither, and so too does our well-being. His later years, marked by isolation, underscore the essential nature of regular, heartfelt connection with others.

Scientific Insight on Loneliness

Further emphasizing the importance of relationships, other studies echo Harvard’s conclusions. 

Research shows that loneliness not only impairs mental health but also has tangible effects on physical health, such as increased susceptibility to disease and premature death. 

Globally, loneliness is recognized as a significant health epidemic, with countries like the UK establishing initiatives specifically to address this growing concern.

Conclusion

The evidence is overwhelming: investing in our relationships is investing in our health and happiness. 

The Harvard Study of Adult Development serves as both a reminder and a call to action. As Waldinger and Schulz advocate, even small, consistent efforts to connect with others can yield substantial benefits across the lifespan. 

It is never too late to reach out, to rebuild old bridges, or to forge new ones. In doing so, we enhance not only our own lives but also those of our communities, crafting a healthier, happier society for generations to come.

Forget hours at the gym! Electrical Muscle Stimulation (EMS) promises a supercharged workout with a sci-fi twist. 

Could strapping into a wired suit be the key to rapid fitness results? Beth Skwarecki goes under the electrodes to find out. But does this futuristic approach truly outperform traditional workouts, or is the hype just hot air? 

Read on to discover if EMS is worth the investment.

Key Findings: Evaluating EMS Efficacy

Despite the innovative appeal and technological sophistication, EMS workouts may not necessarily trump conventional exercise methods. 

Skwarecki’s firsthand account and subsequent analysis reveal that while EMS offers a unique experience, it might not deliver on its promises of superior efficiency.

What is EMS?

Electrical Muscle Stimulation involves techniques that induce muscle contraction using electrical currents. 

This method is akin to but distinct from other electrical therapies like TENS, which is used for pain relief without causing muscle contractions. 

EMS aims to enhance muscle activation during workouts by wearing a suit that covers various muscle groups, providing a simultaneous, intensified exercise effect.

The EMS Workout Experience

Skwarecki’s session at BODY20 involved donning a special suit and participating in basic exercises like lunges and squats, enhanced by electrical stimulation. 

Despite the high-tech setup, the workout felt underwhelming in intensity compared to traditional strength training. 

The studio’s ambiance, nestled between a veterinary clinic and a yoga studio, and the procedural formalities, including safety disclaimers, painted a picture of a boutique fitness spot with a futuristic twist.

Claims vs. Reality

EMS studios often tout their workouts as more efficient or effective than regular gym sessions. Claims suggest that 20 minutes of EMS can equate to hours of conventional exercise. 

However, Skwarecki points out discrepancies in these claims by examining a 2016 study comparing EMS to traditional workouts. 

The study showed some benefits in terms of time efficiency but not to the extent advertised, and it was limited to specific demographics, casting doubt on the broader applicability.

Conclusion: A Novel Experience, Not a Panacea

While EMS workouts provide an engaging and novel approach to fitness, they do not necessarily offer a better alternative to traditional exercises. 

For those seeking a new workout experience, EMS might be worth exploring, but it should not be viewed as a superior method for achieving fitness goals. 

As Skwarecki concludes, the primary draw of EMS might simply be its novelty and the unique way it makes the routine workout feel special.

Forget obsessing over your running mileage. Professional runner Tina Muir suggests a different approach – running for time instead of distance. 

This simple shift can reduce pressure, make running more enjoyable, and offer physical training benefits. Intrigued?

If you’re a beginner, it can help you ease into running without feeling overwhelmed. And even if you’re an experienced runner, this method might be the change you need to reignite your passion for the sport.

Advantages of Running for Time

Mental Health Benefits:

Running for time significantly lowers the pressure and expectations that often accompany distance-based programs. This approach allows runners to enjoy the process more by eliminating the obsession with precise mileage, which can be a source of frustration and burnout. 

As Tina explains, this method brought a refreshing change, allowing her to focus more on the joy of running rather than the metrics.

Physical Health Benefits:

This training method adapts more easily to daily physical variations and external conditions like weather or terrain. Runners can adjust their effort based on how they feel on a particular day, which is especially useful for those recovering from injuries or managing health conditions. 

This flexibility helps maintain a steady progress without the risks of overtraining.

Why It Works for Beginners

For newcomers to running, the concept of time can be less daunting than distance. Thirty minutes of running might sound more achievable and less intimidating than covering a specific number of miles.

This approach helps beginners focus on building stamina and endurance gradually, without feeling overwhelmed or discouraged by comparisons with more seasoned runners.

Benefits for Experienced Runners

Even for veterans, running for time has distinct advantages. It shifts the focus from reaching a mileage goal to improving endurance and strength, regardless of the pace. 

This can be particularly liberating for those who are returning to running after a break or dealing with the psychological pressures of high expectations. Tina’s own experiences underscore how this method helped maintain her motivation and manage her training load more effectively.

Practical Tips for Implementing Time-Based Running

Setting Up Time-Based Goals:

Begin by determining what a comfortable running time is for you, whether it’s 15 minutes or 50 minutes. Gradually increase this time as your endurance improves. 

This approach helps maintain a clear progression path without the intimidation of increasing distances.

Structuring Time-Focused Workouts:

Easy Runs: Choose a fixed time for your easy runs and focus on maintaining a comfortable pace that allows for conversation. This helps ensure you’re running at a recovery pace, optimizing physical benefits without undue stress.

Interval Training: Set intervals based on time rather than distance. For example, run hard for 1 minute followed by 2 minutes of jogging. This can be an effective way to improve cardiovascular fitness and speed without the pressure of covering a specific distance.

Long Runs: Decide on a time duration for your long runs, such as 1 hour or more, depending on your current fitness level. This focuses on building endurance based on time spent running rather than miles completed.

Monitoring Progress Without Mileage:

Utilize a running diary or digital app to track your progress, noting how you felt during each run, the effort level, and any other observations. 

Over time, you’ll see improvements in how long you can run comfortably, and how your recovery times decrease, providing qualitative data on your progress.

Embracing the Mental Shift:

Adjusting to running for time may require a mental shift, particularly for those accustomed to distance-based training. 

Focus on the benefits of this approach, such as reduced stress and a more adaptable training schedule, to fully embrace the change.

Conclusion

Running by time offers a refreshing alternative to traditional distance-based training, with benefits ranging from psychological relief to enhanced training adaptability. 

By focusing on time spent running rather than distance covered, runners can enjoy a more flexible, enjoyable, and potentially more rewarding running experience.

Whether you’re a beginner looking to get started or an experienced runner seeking a change, consider giving time-based running a try to potentially transform your training approach.

Are sugar cravings sabotaging your healthy habits? 

Discover the power of these 7 dietitian-approved drinks to break the cycle. Learn how simple beverage choices can help you manage cravings, improve your health, and enjoy a sweeter life without a sugar overload. 

But how exactly do these drinks work their magic? Read on to find out!

The Impact of Beverages on Sugar Cravings

A variety of factors can impact sugar cravings, from psychological triggers to hormonal fluctuations and dietary choices. 

While your beverage choices might not completely eliminate the desire for something sweet, opting for certain drinks over others can naturally help combat your sugar cravings in certain situations.

Seven Best Drinks to Combat Sugar Cravings

Lower-Sugar Sodas

Lower-sugar sodas can be a tactical choice for those looking to manage or reduce their sugar cravings.

These beverages typically contain less sugar than their full-sugar counterparts, potentially leading to reduced sugar intake overall. When consumed in moderation, they can satisfy the desire for a sweet taste without delivering the full load of sugar found in regular sodas. 

This can help in gradually diminishing the body’s craving for sweets, acting as a stepping stone towards adopting a healthier diet with lower sugar content overall. 

Unlike diet sodas, which may use artificial sweeteners for their sweet taste, some lower-sugar sodas combine smaller amounts of sugar with natural, non-nutritive sweeteners, like stevia leaf, to provide the flavor we know and love.

Watermelon Juice

If fruit juice is what you are craving, reaching for watermelon juice may quench your thirst while helping you manage your sugar craving. 

One 8-ounce glass of watermelon juice (made with just the juice of watermelon) provides around 70 calories and zero grams of added sugar (note it does contain natural sugars). But one of the main reasons this drink made our list is because it is a natural source of magnesium. 

Magnesium deficiency can play a significant role in driving sugar cravings, as this mineral is essential for glucose metabolism. Without sufficient magnesium, the body can struggle to regulate blood sugar levels, leading to an increased desire for sweets as a quick energy source. 

Each 8-ounce glass provides 24 grams of this important mineral.

Water

Yes, plain old H2O may help you curb your sugar craving naturally and conveniently. Why? Some people think they are hungry when they are actually thirsty. 

So, leaning on water when a sugar craving hits may allow you to tame your thirst, and in turn, manage your sugar craving. Because maybe you didn’t need sweets after all and your body was just asking for a sip of water!

Matcha

Matcha, a finely ground powder made from specially grown and processed green tea leaves, has soared in popularity for its unique taste, health benefits, and cultural significance in tea ceremonies. 

Its ability to help manage sugar cravings stems from its high content of L-theanine, an amino acid that promotes relaxation and well-being, while reducing stress and anxiety, which are common triggers for sugar cravings. 

If you aren’t a matcha fan, traditional green tea would work similarly.

Kombucha

Kombucha is a fermented tea known for its tangy taste and numerous health benefits, particularly its potential to aid in managing blood sugar levels. 

This beneficial effect can be attributed to the presence of acetic acid, produced during the fermentation process. Acetic acid is believed to improve insulin sensitivity, allowing the body to utilize glucose more effectively and potentially lowering blood sugar levels. 

Additionally, kombucha contains probiotics, which contribute to a healthier gut microbiome—a factor linked to improved glucose metabolism and certain food cravings and desires.

Apple Cider Vinegar Shots

Apple cider vinegar (ACV) shots are small servings of concentrated apple cider vinegar, often mixed with water and sometimes sweetened or flavored for palatability. 

These shots are reputed to aid in managing sugar cravings by helping stabilize blood sugar levels among certain populations. The acetic acid found in ACV is thought to slow down the digestion of carbohydrates, leading to a more gradual release of glucose into the bloodstream. 

This process can help mitigate spikes in blood sugar that often lead to increased sugar cravings, making ACV shots a popular choice for those looking to maintain a balanced diet and manage their sugar intake.

Infused Water

Infused water is a refreshing way to stay hydrated by infusing fruits, vegetables, and herbs in cold water. 

This process not only enhances the flavor of water, making it more appealing to drink but also incorporates the subtle essences and nutrients of the infusion ingredients. When it comes to managing sugar cravings, infused water can be a powerful ally. 

The natural sweetness from fruits like

Xplor Capital, a new fintech solution, makes it easier for small-sized fitness and wellness businesses to access growth capital

Xplor Technologies has established Xplor Capital, a fintech arm designed to provide small businesses, including those in the fitness and wellness space, with easier access to capital.

The new financing solution provides companies that use Xplor’s SaaS products with integrated payment capabilities, such as Mariana Tek, its boutique fitness platform, with expanded financing eligibility based on sales volume from the Mariana Tek platform rather than credit. Mariana Tek currently serves thousands of fitness and wellness studios in the U.S., Canada and the U.K.

Although findings released earlier this year by Goldman Sachs showed that 75% of small business owners are optimistic despite inflationary pressures, 77% stated their concerns over their ability to access capital.

“Over the past two years, businesses have battled rising inflation and increased operating costs that have stifled growth,” said Michelle Van Horn, head of partnerships at Xplor Technologies. “With Xplor Capital, we’re looking to break down these barriers with a seamless lending experience that gives business owners access to the funding they need to accelerate their goals.”

Xplor Capital makes pre-approved offers ranging from $500 to $10 million, with repayment based on a fixed percentage and without late penalties or interest. Funds are accessible as soon as one business day following approval.

“Small businesses are used to seeing traditional, tiresome lending practices,” said Van Horn. “Lenders are typically focused on credit, and the interest rates are very high. We aim to empower businesses by providing access to growth capital efficiently and transparently.”

The capital can fuel fitness businesses by funding studio or gym remodeling or updates, opening a new location, purchasing new fitness equipment or amenities, or providing staff with certified training, Xplor notes.

Xplor Capital has already launched in the U.S. and plans to roll out across its product suite globally. Mariana Tek recently entered the U.K. market and partnered with 1Rebel, a London-based fitness brand. Over the next year, the platform plans to expand into Europe and Australasia.

Xplor Capital works similarly to Mindbody Capital, which launched in 2022 to help the fitness and wellness industry rebuild after the pandemic. Like Xplor Capital, Mindbody Capital is powered by Parafin, a fintech solution provider that also works with platforms such as Amazon and DoorDash. According to its website, Mindbody Capital is only available in the U.S. 

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