 We have a spicy Oly complex on the menu today What's for Dinner?Woohooo! It's #foodiefriday! I'm excited to cook something fabulous this weekend and plan next week's dinners. Today in particular, you'll want to make sure you eat enough to support your recovery and muscle growth. Deadlifts are potent and one of the best ways to build muscle, increase bone density, and become badass. To reap ALL the benefits of Wednesday's deadlifts and today's Oly complex, make sure you hit your protein goal. Not sure how much you're supposed to eat? Start with your protein grams equal to your lean body mass. Not sure of your lean body mass? Book a check-in with me! Fish is an excellent source of protein and it has so many health benefits. Pair it with fresh radishes from the farmers market and you have a wonderful Saturday dinner on the grill. Check out this recipe from Dishing up the Dirt. Be sure to share of photo with me if you make this over the weekend. I love seeing your healthy dinners!  Click on the image for the recipe for CEDAR PLANK STEELHEAD WITH CHIMICHURRI & BUTTERED RADISHES from Dishing Up the Dirt. Good Luck to all the Spartans this weekend!
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 How to Harden Off PlantsWe are SO ready for gardening season! Many of us have plants that we started from seed or purchased from local garden centers and now that the last chance of spring frost has passed we are ready to transplant our starts into the garden. Not. So. Fast. Those plants have been lovingly cared for in your sunny window sill, on your kitchen table and in the nursery greenhouse for several weeks and planting them out in your garden without hardening them off is setting yourself up for a garden catastrophe. Transplants need a gradual introduction to the harsh garden environment. Each day you need to set them out for a short time, in the shade to start, to expose them to the dry air, wind and heat. Bring them in every night, then set them out a little longer each day. This gradual introduction to the outside world produces hormones that help that plants stand tall in the wind and withstand direct sunlight. If you have shade cloth, a cold frame, or some other kind of season extender you can leave your plants outside a little longer. Either way, it's important to give them good start at growing outdoors with a gradual hardening off period. Here's a guide to a successful home vegetable gardening from MSU Extension. Good luck! Thursday 5:30pm is paused for the summer. Today is the final class.
Elisa does weighted step-ups, a powerful way to boost longevity
Climb the Stairs for Longevity
National Public Radio started a special series this year called, How to Thrive as You Age: the Science and Secrets of Longevity. The first episode aired January 29th and focused on a series of tests that can give us insight into our "Healthspan." I wrote about it here.
A recent installment investigates how taking the stairs instead of an elevator has big positive health impacts. This is especially good news for all of us as we shift the gym back into one space. The changing rooms and places for you to put your shoes and bags are now upstairs. You'll get a small dose of heart healthy stair climbing when you're at the gym:) You're welcome! Allison Aubrey, the lead journalist in the How To Thrive as You Age series, investigated how much health and longevity benefits we gain by taking the stairs. Which, according to Micheal Easter, only 2% of the population takes the stairs by choice. Only TWO PERCENT! This low percentage inspired him to create a program, 2% with Michael Easter, to inspire folks to choose health over comfort. Who knew taking the stairs instead of the elevator could be such a booster for health? Allison Aubrey and Micheal Easter know! Now, so do you. According to the NPR report: A new meta-analysis presented at a European Society of Cardiology conference finds that people in the habit of climbing stairs had about a 39% lower likelihood of death from heart disease, compared to those who didn't climb stairs. They also had a lower risk of heart attacks and strokes.
That's an impressive health benefit! Those of us who exercise regularly can still benefit from the stairs. Aubrey writes that climbing the stairs is a great way to get a quick exercise "snack" (something Easter also writes about) and is good for moderate-intensity exercise. Here's why climbing the stairs is such good medicine:
The moment you start climbing steps, your body responds. "Your heart rate goes up, your cardiac output goes up, and your circulatory status improves," explains Dr. Manish Parikh, chief of cardiology at NewYork-Presbyterian Brooklyn Methodist Hospital. "And all of those we know have positive impacts," he says.
Like in all of her How to Thrive as We Age reports, Aubrey wants to know exactly how many stairs we should climb each day:
So, how much stair climbing is enough? One study found climbing six to ten flights a day was linked to a reduced risk of premature death. And another study found climbing more than five flights a day lowered the risk of cardiovascular disease by 20%.
​How many stairs make up a flight? A typical flight of stairs has 13 to 16 steps. Do you have stairs at home? Lucky you! Count how many you have and go up and down them as often as possible. Or, next tine you're at the gym you can take your gym gear up to the changing room one item at a time:)
You can read the entire How to Thrive as We Age article here or listen to it below. 
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