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Ever wonder why some people stay healthy and active well into their 90s, or even past 100? Turns out, there are places around the world where long life is the norm. These places are called "Blue Zones". They are regions where people routinely live longer and healthier lives thanks to their lifestyle choices.
What Are Blue Zones?
Blue Zones are communities where people live longer due to specific lifestyle habits. They tend to stay active, manage stress, enjoy strong social connections, eat mostly whole foods and have impressively low rates of disease. The Blue Zones include Okinawa in Japan, Sardinia in Italy, the Nicoya Peninsula in Costa Rica, Icaria in Greece, and Loma Linda in the United States.
Where Did the Term "Blue Zone" Come From?
The term "Blue Zone" was introduced in 2005 by Dan Buettner, a National Geographic explorer. Buettner, along with scientists, studied these unique regions and the people living there. After years of research, they uncovered nine common lifestyle habits,
Power 9 Principles
Now known as the "Power 9 Principles", these habits are the foundation of a Blue Zone lifestyle. Emulating these practices will help people everywhere learn how to live longer and feel healthier. They include the following:
1. Move Naturally - People in Blue Zones don’t hit the gym or run marathons. Instead, they move naturally throughout the day. They walk, garden, and do housework, activities that keep them active without thinking about it.
2. Purpose - Having a sense of purpose, like knowing why you wake up in the morning, can add up to seven extra years to your life. In Okinawa, they call this "Ikigai," and in Costa Rica, it’s "plan de vida."
3. Downshift - Even people in Blue Zones experience stress, but they have daily routines to manage it. Whether it's taking a nap or just relaxing with friends, they know how to unwind.
4. 80% Rule - In Okinawa, people follow a simple rule. They stop eating when they're 80% full. This helps prevent overeating and keeps them from gaining weight.
5. Plant Slant - The diets in Blue Zones are mostly plant-based. People eat lots of beans, vegetables, and whole grains, with meat only making an appearance on special occasions.
6. Wine at 5 - In most Blue Zones (except Loma Linda), people enjoy a glass of wine with friends or family every day. But remember, moderation is key!
7. Belong - Almost everyone in Blue Zones belongs to some kind of faith-based community. Attending services regularly can add years to your life.
8. Loved Ones First - Family comes first in Blue Zones. People keep their aging parents close by and invest time in their children and partners.
9. Right Tribe - The people around you matter! In Blue Zones, people surround themselves with friends who support healthy behaviors.
How Can You Incorporate Blue Zone Habits?
You don’t have to move to Okinawa or Sardinia to live like someone from a Blue Zone. Here are some easy ways you can start incorporating the Power 9 into your busy life:
Walk more! Take the stairs instead of the elevator or go for a stroll after dinner.
Think about what makes you excited to get out of bed each day. Is it your family? Your job? A hobby? Find your purpose and embrace it!
Find a way to downshift every day, whether it's meditating for five minutes or simply taking deep breaths when things get hectic.
Eat slowly and listen to your body. Stop before you feel stuffed!
Try adding more plant-based meals to your week. Start small by swapping out one meat dish for a veggie-packed meal.
If you drink alcohol, stick to one glass of wine per day and enjoy it with loved ones.
If faith isn’t your thing, try joining a club or group where you can connect with others regularly.
Spend quality time with your family whenever you can, whether it's having dinner together or calling your parents just to check-in.
Build a circle of friends who encourage you to be your best self, whether that means exercising together or sharing healthy recipes.
By making small changes inspired by the Power 9 habits, you can boost your health and maybe even add years to your life!
Don’t Be That Guy
Nothing throws off a workout like a few pet peeves at the gym. Like the person who hogs a machine forever, that person glued to their phone while holding up a station (you know who you are), or, even worse, people who leave a bench drenched without wiping it down.
Good gym etiquette goes a long way in making sure everyone has a solid workout. Whether you're a newbie or a gym rat, following a few basic rules can make the experience better for everyone. Here are some expert-approved gym etiquette essentials:
1. Clean Up After Yourself - No one likes sitting in someone else’s sweat, right? Always wipe down the equipment after you use it. Most gyms have wipes or spray bottles around for this. Imagine hopping on a bench press only to find it drenched in sweat—gross! Just grab a towel and give everything a quick wipe before and after you use it.
2. Put Things Back Where You Found Them - Ever gone to grab some dumbbells only to find they’re scattered all over the floor? It’s frustrating! After you finish with weights, resistance bands, or any other gear, put them back where they belong. It helps others find what they need without having to hunt for it.
3. Share Equipment - If the gym is busy and you’re taking long breaks between sets, let someone else “work in” with you. It’s basically just letting them use the machine while you rest. I’ve had people ask me if they can jump in during my rest periods. It’s totally cool and keeps things moving for everyone. Just be polite and ask if someone’s using something before hopping on.
4. Respect Personal Space - We all need a little room to breathe, especially when lifting weights. Don’t crowd someone who’s in the middle of their set. It’s annoying and even dangerous if they’re lifting heavy. Give people enough space to move safely.
5. Keep the Noise Down - A little grunting when you’re lifting heavy is fine, but try not to go overboard with loud noises or dropping weights unnecessarily. It’s not sexy! If you need to make noise, just be mindful of how loud it is.
6. Dress Appropriately - Wear clothes that are comfortable and appropriate for working out. Nothing too loose that could get caught in equipment or too tight that restricts your movement. Also, deodorant is your friend! Just saying.
7. Don’t Hog Equipment - We all love our phones but try not to sit on a machine scrolling through Instagram while others are waiting to use it. I’ve seen people camp out on benches for 10 minutes just texting away. It’s frustrating when you’re trying to get your workout done. If you need to check your phone, step aside so others can use the equipment.
8. Follow Gym Rules - Every gym has its own set of rules. They may even be posted on the wall or explained during your first visit. It could be anything from wiping down machines to not using chalk unless permitted. Make sure you know what’s expected at your gym so you don’t accidentally break any rules.
9. Keep Socializing Light - It’s great to be friendly at the gym, but remember that most people are there to focus on their workouts. If someone has headphones on or looks deep in concentration, they probably don’t want to chat. A quick hello is fine, but keep conversations short unless both of you are taking a break.
10. Use Equipment Correctly - If you’re unsure how a machine works or how much weight you should be lifting, don’t hesitate to ask for help. It’s way better than risking injury by guessing how something works. Most gyms have staff around who are happy to show you how things work.
There you have it. Sticking to these simple rules will help create a better gym environment where everyone feels comfortable getting their sweat on!
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Top 5 of the Week
Top 5 HIIT workouts for maximizing calorie burn in a short amount of time:
Tabata Training - Do 20 seconds of intense exercise, then rest for 10 seconds. Repeat this 8 times (4 minutes total per exercise). The quick bursts of activity raise your heart rate fast, helping you burn lots of calories.
Sprints and Jog Intervals - Sprint for 30 seconds, then jog or walk for 1 minute. Do this for 10-20 minutes. Sprinting pushes your body hard, burning calories even after you're done.
Bodyweight Circuit - Do exercises like burpees, lunges, push-ups, and high knees for 30-45 seconds each. Rest 15-30 seconds between moves. Repeat 3-4 rounds. This mix of strength and cardio keeps your heart rate up and works lots of muscles.
Kettlebell HIIT - Use a kettlebell for moves like swings and squats. Do each for 30-45 seconds, then rest for 15-30 seconds. Continue for 15-20 minutes. Kettlebell exercises work multiple muscles at once, giving you a full-body workout that burns calories and builds strength.
Jump Rope Intervals - Jump rope fast for 45 seconds, then rest for 15 seconds. Repeat for 15-20 minutes. Jumping rope is intense cardio, boosting your heart rate and calorie burn quickly.
Each of these workouts is designed to be intense and efficient, helping you burn calories both during and after your workout.
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Quote of the Week
“Two things are infinite: the universe and human stupidity; and I'm not sure about the universe.” ― Albert Einstein
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Answer to Last Week’s Trivia
What do people in the Philippines call McDonald's spaghetti? McSpaghetti
Filipino spaghetti is a sweet twist on the Italian classic, with a sauce that’s usually sweetened with brown sugar, banana ketchup, or even condensed milk.
Trivia Time
What guitarist notably performed on the Michael Jackson song “Beat It”?
Stay tuned next week for the Answer.
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