Happy Wednesday, Friend!

Consider it your mid-week dose of good vibes and a sprinkle of humor.

Pour that coffee. Go easy on the cream and skip the sugar, if you can. Give it all a little stir.

Is it worth paying 3X more for healthy eggs?

Consider that all eggs are already a highly nutritious food, especially for adults over 60. A large egg provides roughly 6 grams of high-quality protein along with choline, vitamin B12, selenium, and other nutrients vital for maintaining muscle and overall health. This should make seniors feel confident and respected in their choices.

And here is the surprise: USDA says it does not have definitive evidence that cage-free or free-range eggs are nutritionally superior simply because of the hens’ housing conditions.

Grass Fed Vs Cage Free Vs Organic Eggs

The labels can also be confusing. Technically, chickens aren’t “grass-fed” in the same way cattle are. The term you will usually see is pasture-raised, meaning the hens have greater access to the outdoors and can forage. Cage-free hens can move around inside a building, while free-range hens also have outdoor access. Organic refers mainly to how the hens are raised and fed: USDA-certified organic eggs come from hens raised under organic standards and fed certified organic feed. Those differences may be important to you for animal-welfare or environmental reasons, but they don’t automatically turn the egg into a dramatically more nutritious food.

There can be nutritional differences among specialty eggs, especially when the hen’s diet has been deliberately changed. For example, omega-3-enriched eggs come from hens fed foods such as flaxseed, which increases the egg’s omega-3 content.

Pasture-raised hens may also produce eggs with somewhat different nutrient profiles depending on what they eat, but those differences aren’t large enough for me to tell someone on a limited grocery budget that they need to pay three times more.

“If you’re choosing between buying inexpensive eggs regularly or buying expensive eggs less often, I’d choose the regular eggs and keep eating them”

For senior fitness, the point is bigger. Our priority is getting enough quality protein consistently to help preserve muscle as we age. Two ordinary eggs give you about 12 grams of complete protein, and three provide roughly 18 grams. If you enjoy pasture-raised or organic eggs, like their taste, or prefer the way the hens are raised, they’re a perfectly reasonable upgrade. But don’t let an $8 carton convince you that the $2 carton is unhealthy. The healthiest egg may be the one that fits your budget and keeps showing up on your breakfast plate, making you feel confident in your choices.

About Eggs and New Protein Requirements for Seniors

The new 2026 Food Pyramid reflects that consistent protein intake matters more than buying premium eggs occasionally.

From Dr. Stuart Phillips, leading protein researcher (McMaster University):

“The most important thing for maintaining muscle as we age is hitting your protein target consistently.”

This directly supports the argument: regular eggs = regular protein, which beats “fancy eggs” eaten sporadically.

From Harvard Health Publishing

“Older adults need more protein, not less, and getting enough each day is more important than the source.”

The protein message is that affordability and consistency trump boutique egg labels.

How much protein does a 160‑lb senior need? (Simple estimate below)

A good, evidence‑based rule of thumb for adults over 60 is:

Aim for 0.6–0.7 grams of protein per pound of body weight per day.

For a 160‑lb senior, that’s roughly:

95–110 grams of protein per day.

This aligns with the updated 2026 guidance emphasizing higher protein intake for older adults to protect muscle, strength, and independence.

A link for details on eggs and health:

Regular store eggs are Paul approved: In conclusion, I’m suggesting if you’re choosing between buying inexpensive eggs regularly or buying expensive eggs less often, I’d choose the regular eggs and keep eating them.

Notable Quotes

“The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.”

Arnold Schwarzenegger

This quote reminds seniors that steady effort, not fancy gear, builds strength.

“Strength does not come from winning. Your struggles develop your strengths.”

Arnold Schwarzenegger

Perfect quote to remind us to keep moving, keep lifting, keep showing up — even when it’s hard.

Paul’s Wednesday Morning Success Tip:

Using the correct weights

When you’re over 60, the goal isn’t lifting the heaviest weight — it’s lifting the right weight safely. Always start with a manageable load that allows you to maintain proper form, breathe steadily, and control every movement. If the weight causes you to twist, jerk, or hold your breath, it’s too heavy. Consider consulting a certified trainer for personalized guidance. Safe training protects your joints, prevents injury, and helps you stay consistent in your strength routine.

Do you “like” this 60+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

Thanks for being here this Wednesday morning!

Feel free to share this post if you found it useful/interesting.

Welcome to all our International 60+ Fitness News Readers

It’s always great to hear from our 60+ Newsletter readers worldwide in 22 countries, including the United States, Australia, France, the Philippines, Vietnam, India, Turkey, Nigeria, Colombia, South Africa, Great Britain, Canada, Indonesia, and more! I’m glad you are here to read my weekly Wednesday newsletter and fitness post, The Over Age 60+ Newsletter.

We would love to hear from all readers. Leave a comment below.

Leave a comment

You may know I’m a Certified Personal Trainer who specializes in training people over 50. Most of my clients are over 70 and still seeing improvements in their strength and health.

I get lots of good questions on losing weight and staying fit, especially as we age and have to train with medical conditions or injuries. I read many books and publications and will keep you informed here about fitness, relationships, finances, second careers, part-time jobs, and, of course, how not to work at all and enjoy retirement.

Do you “like” this 60+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

Thanks,

Paul Phaneuf

php1106@gmail.com

Pauls Book - Proactive Fitness for Seniors link

Happy Wednesday, friend!

Consider it your mid-week dose of good vibes and a sprinkle of humor.

Remember the Jack LaLanne Show from 1963. Check out the video in this newsletter

And let’s begin…

What I’m (Almost) Famous For

I’m not exactly on The New York Times Bestseller list, but recently someone who read my book, Proactive Fitness for Seniors, stopped me in the gym and asked me, “I just got your book on Amazon- are you the person who invented the 3-N-1 Plan?” I smiled and said, “Yes, that’s me.” I developed the plan to make healthy living and fitness simple, specific, and predictable—especially for adults over 60. The formula is easy to remember: eat only 3 meals a day, with No snacking between meals or after dinner, and complete 1 planned exercise session each day.

“If the 3-N-1 Plan becomes what I’m famous for, I’ll be proud”

Paul Phaneuf

Allowing three to four hours between breakfast, lunch, and dinner helps establish a steady routine and reduces the constant decisions and temptations surrounding food. My clients following this 3-N-1 formula on a Mediterranean-type food plan consistently feel better and lose weight.

The 3-N-1 Plan doesn’t require expensive equipment, gym contracts, supplements, or weird strawberry protein shakes. It begins with fundamentals available to almost everyone: sensible groceries, regular meals, walking, and basic strength training. My weekly exercise pattern is two days of weights, four days of another activity such as walking, and one day of rest. As a Certified Personal Trainer who works with people over 60, I’m still following this approach because it works—I’ve lost 40 pounds using its principles. If the 3-N-1 Plan, as detailed in my book, Proactive Fitness For Seniors, becomes what I’m famous for, I’ll be proud, because its purpose is to make fitness simple enough to begin and practical enough to continue.

“No one is useless in this world who lightens the burdens of another.”

Charles Dickens

Wednesday Morning Success Tip:

Intermittent Fasting on the 3-N-1 Plan

These days, there’s a lot of talk about the benefits of intermittent fasting. Intermittent fasting creates long windows when you don’t eat, known as fasting windows. The fasting period typically lasts 12, 16, or even 20 hours a day.

In the food plan above, you automatically fast from dinner at 7:00 PM until breakfast at 7:00 AM. When you eat breakfast in the morning, you end a 12-hour fast. This simple 12-hour fasting window is critical to the Proactive Fitness plan.

This one 12-hour window of not eating each day puts your body in a state where it can burn fat while you sleep. Since you are not eating after dinner or snacking between meals, your body can burn the calories you consumed during your three meals.

If you eat dinner at 5:00 PM and can delay breakfast until 8:00 AM, that extends the fast and helps you burn even more fat, speeding up weight loss. Remember, not eating after dinner and avoiding snacking are critical components of the 3-N-1 plan.

Success Story

“Paul has been my personal trainer for the last 3 months with proven results! His 3-N-1 weight and health plan helped me lose 10 lbs in the first six weeks! The book is easy to read and follow, with charts & forms that are extremely helpful for staying on track. Paul is well-versed in this field and an excellent, encouraging coach. I highly recommend this book!”

Larry P., Atlanta, Georgia

Book Review - Proactive Fitness

“Proactive Fitness for Seniors” offers a practical and straightforward approach to fitness and weight loss for those over 60. Author Paul Phaneuf, a certified personal trainer, draws on his experience working primarily with clients over 70 to provide a simple yet effective plan.

The book’s strength lies in its focused “3-N-1” plan - 3 meals a day, no snacking, and 1 exercise daily. This easy-to-remember framework makes the program accessible for seniors who may be overwhelmed by more complex fitness regimens. Phaneuf breaks down the plan into manageable steps, covering nutrition, exercise, and mindset.”

Jeb O, California

Remember 1963 and the Jack LaLanne Show- he got the breakfast, lunch, and dinner food right 50 years ago!

Do you “like” this 60+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

Thanks for being here this Wednesday morning!

Feel free to share this post if you found it useful/interesting.

Share

Have an amazing rest of your week!

Thanks for reading the 60+ Newsletter!

Welcome to all our International 60+ Fitness News Readers

It’s always great to hear from our 60+ Newsletter readers worldwide in 22 countries, including the United States, Australia, France, the Philippines, Vietnam, India, Turkey, Nigeria, Colombia, South Africa, Great Britain, Canada, Indonesia, and more! I’m glad you are here to read my weekly Wednesday newsletter and fitness post, The Over Age 60+ Newsletter.

We would love to hear from all readers. Leave a comment below.

Leave a comment

You may know I’m a Certified Personal Trainer who specializes in training people over 50. Most of my clients are over 70 and still seeing improvements in their strength and health.

I get lots of good questions on losing weight and staying fit, especially as we age and have to train with medical conditions or injuries. I read many books and publications and will keep you informed here about fitness, relationships, finances, second careers, part-time jobs, and, of course, how not to work at all and enjoy retirement.

Do you “like” this 50+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

Paul’s Book - Proactive Fitness for Seniors link

Thanks for being here this Wednesday morning!

Feel free to share this post if you found it useful/interesting.

Your heart rate is one of the most powerful—and overlooked—tools in senior fitness. Today you can easily check it with your Apple Watch or the provided meters on the treadmill or other gym equipment. After age 60, not all exercise produces the same results, and the fat‑burning zone is where the magic happens. When your heart rate rises into this gentle, steady zone, your body switches from using quick energy (like sugars) to tapping into stored fat.

Steady-state cardio, including walking and treadmill work, is the rage in holistic fat loss today.

The best part is that fat‑burning exercise doesn’t require all‑out effort. It’s slow, steady, and sustainable. A Fitbit, Apple Watch, or the heart‑rate monitor on most treadmills can show you exactly where you are so you can stay in the zone without overdoing it.

Aim for 3-4 Fat‑Burning Days each week, with 30 minutes in the zone between your two weekly strength‑training sessions. Walking in your neighborhood, swimming, treadmill workouts, and even pickleball count—as long as your heart rate stays in the fat‑burning range for the full 30 minutes. This approach is especially effective for adults 60+, because it builds endurance, supports joint health, and helps manage weight without the strain of high‑intensity cardio.

Learn a step-by-step plan to leverage fat-burning exercise designed for people over age 60 in my book: Proactive Fitness For Seniors: Book Link.

Round out your routine with two total‑body weight‑training days to maintain muscle, balance, and bone strength. If you need help designing a safe and effective strength plan, a Certified Personal Trainer can guide you. I always recommend beginning each fat‑burning session with a simple five‑minute warm‑up to ease your body into motion and set yourself up for success.

Paul Approved - You do not need heavy workouts like ropes to get fat loss benefits- “Steady State Cardio has huge benefits for seniors”

“ I change myself, I change my world”

Gloria Anzaldúa

Aging Rod Stewart Needs Oxygen During Concert

“No one is useless in this world who lightens the burdens of another”

Charles Dickens

Have an amazing rest of your week!

Thanks for reading the 60+ Newsletter!

Welcome to all our International 60+ Fitness News Readers

It’s always great to hear from our 60+ Newsletter readers worldwide in 34 countries, including the United States, Australia, France, the Philippines, Vietnam, India, Turkey, Nigeria, Colombia, South Africa, Great Britain, Canada, Indonesia, and more! I’m glad you are here to read my weekly Wednesday newsletter and fitness post, The Over Age 60+ Newsletter.

We would like to hear from all readers. Leave a comment below.

Leave a comment

You may know I’m a Certified Personal Trainer who specializes in training people over 50. Most of my clients are over 70 and still seeing improvements in their strength and health.

I get lots of good questions on losing weight and staying fit, especially as we age and have to train with medical conditions or injuries. I read many books and publications and will keep you informed here about fitness, relationships, finances, second careers, part-time jobs, and, of course, how not to work at all and enjoy retirement.

Do you “like” this 60+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

Thanks,

Paul Phaneuf

Paul’s Book - Proactive Fitness for Seniors link

Happy Wednesday, friend!

Main Topic Story for the week:

Over age 60? Use the Oura Ring,

Helen Keller Quote,

Turkey Rollups….

Fitness Toolbox – Using Oura Ring (Tracking, Recovery & Awareness Tool)

Why I Use the Oura Ring

I’ve been using the Oura Ring for about a year now, and it’s become one of the most useful tools in my fitness toolbox — especially for people over 60 who want to stay active without overdoing it.

The Oura Ring is a small, lightweight wearable that looks like a simple ring but quietly tracks your sleep, recovery, heart rate, and daily activity. For seniors, it offers a sense of safety by providing easy-to-understand insights into their bodies.

How I Personally Use The Oura Ring

On a typical week, I use it to seamlessly integrate tracking into my daily routine, including activities like:

• Track activity from:

• 4 games of Pickleball

  

• Strength workouts

• Walking and 6 mile hike

  

• Monitor:

  • Sleep quality

  • Daily calorie burn

  • Recovery trends

And most importantly…

It helps me adjust, not just track.

At this stage of life, understanding your body’s responses can boost confidence in your health choices, making personalized awareness more reassuring than just burning calories.

What It Tracks (That Actually Matters)

The Oura Ring focuses on three key areas:

• Sleep

• Recovery (readiness)

• Activity- calories and heart rate

But what separates it from most fitness trackers is how it ties everything together.

For example:

• If I play pickleball, go on a long hike, or get in a solid workout,

• It doesn’t just count steps — it shows me how that effort impacts my recovery the next day.

That’s a game-changer.

Calories: A More Realistic Way to Look at It

One of my favorite features is how it calculates daily calorie burn.

It takes:

• Your base calories (what your body needs to live)

• Then, it adds your activity calories based on your actual movement that day.

That gives me a much more realistic picture of:

• What I’ve burned

• What can I eat ( total calories)

• And how to stay in balance for weight management

For many of the people I work with, especially those over 60, this is far more helpful than guessing.

The real benefit is feeling empowered to know when to push and when to back off, helping you stay active safely and confidently.

Here’s where this tool really shines.

Instead of asking:

“Did I work out today?”

It helps answer:

“Should I work out hard today?”

Your readiness score can guide you to:

• Push when your body is ready.

• Go lighter when recovery is low.

• Avoid those nagging injuries that come from overdoing it

That’s especially important if:

• You deal with joint replacements.

• Have aches from sports like pickleball

• Or don’t recover as you did at 30

Oura Ring Bottom Line

The Oura Ring isn’t about doing more.

It’s about doing what your body is ready for — and that’s one of the smartest fitness decisions you can make as you get older.

Learn More about Oura Rings on Amazon: Amazon Oura Ring Options

What I like most is that it doesn’t just track activity — it helps me understand how my body responds to it.

Do you “like” this 50+ newsletter so far?

Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

I visited the historic home where Helen Keller grew up.

Here is my favorite motivational quote by her. Yes, despite her condition, I love how she encourages us to see!

Do you have a favorite quote? Leave it here:

Leave a comment

“ When one door of happiness closes, another opens. But often we look so long at the closed door that we do not see the one which has been opened for us”

Helen Keller

No Bread- No Problem:

How To Make Easy Low Carb Turkey Rollups

Eliminate the bread. Make these easy, low-fat, low-calorie ( 218 calories per serving as shown; fruit is a serving suggestion), low-carb turkey roll-ups in 3 easy steps. Use 2oz of turkey per roll-up, 4oz total for 2 roll-ups, as shown. Add arugula, a dill pickle, or shredded carrots. Season with mustard, horseradish, or zero sugar barbecue sauce. Roll up as shown. See Below.

Above: My Easy Turkey Roll-Ups are Paul-approved!

Do you “like” this 50+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

Welcome to our International 50+ Readers

Welcome to all our International 60+ Fitness News Readers

It’s always great to hear from our 60+ Newsletter readers worldwide in 38 countries, including the United States, Australia, France, the Philippines, Vietnam, India, Turkey, Nigeria, Colombia, South Africa, Great Britain, Canada, Indonesia, and more! I’m glad you are here to read my weekly Wednesday newsletter and fitness post, The Over Age 60+ Newsletter.

We would love to hear from all our readers. Sharing your experiences can build a supportive community and inspire others on their health journey. Leave a comment below.

Leave a comment

You may know I’m a Certified Personal Trainer who specializes in training people over 50. Most of my clients are over 70 and are still seeing improvements in their strength and health.

I get lots of good questions on losing weight and staying fit, especially as we age and have to train with medical conditions or injuries. I read many books and publications and will keep you informed here about fitness, relationships, finances, second careers, part-time jobs, and, of course, how not to work at all and enjoy retirement.

Reach me at: Paul@greatdayfitness.com

Have an amazing rest of your week!

Happy Wednesday, friend!

Consider this 60+ News your mid-week dose of good vibes and a sprinkle of humor.

Pour that coffee. Go easy on that cream and no sugar, if you can. Give it all a little stir.

Main Topic Story for the week:

Did Jesus get lots of exercise?

I review the First Watch restaurant.

And let’s begin…

How Fit Was Jesus?

As a fitness trainer, I’ve occasionally wondered: How fit was Jesus? While the Bible wasn’t written as a health and fitness manual, it offers clues that can inspire us to stay active and healthy.

His Mediterranean Diet

The foods commonly eaten in His day included fish, olives, olive oil, figs, grapes, whole grains, lentils, and vegetables—remarkably similar to what we now call the Mediterranean diet. There were no drive-thru McDonald’s in Galilee, and highly processed foods hadn’t been invented yet.

So what does this tell us he ate?

Based on biblical references and historical context, Jesus ate a healthy, simple Mediterranean-style diet built around:

• Bread + grains

• Fish

• Fruits & vegetables

• Legumes

• Olives & olive oil

• Honey

• Wine

His diet was a healthy, high‑fiber, low‑sugar, mostly plant‑based diet with fish as the primary protein — similar to the Mediterranean Diet, which is known to help lower cholesterol, manage weight, and reduce heart disease risk for those over 50.

My Amazon Book explains the simple Mediterranean Diet and how it is good for weight loss and lowering cholesterol. Click here to read Amazon reader book reviews: Paul’s Book - Proactive Fitness for Seniors link.

His Exercise- Daily Steps Count

The second clue comes from His lifestyle. Jesus routinely walked from village to village throughout a rugged, hilly region. To boost your daily activity, consider taking short walks after meals or during breaks to mimic His active lifestyle and improve your overall fitness.

Walking Journeys with Bible References

Nazareth to Capernaum- 25 miles 40,000–50,000 steps

Jericho to Jerusalem 18 miles, 34,000–36,000 steps

Jerusalem to Emmaus, 7 miles, 14,000 steps

I went to Israel in 2022 and traveled to his hometown, Capernaum, on the Sea of Galilee. This area is largely a vast desert and rugged mountains. The River Jordan is more like a small creek wandering through the desert. Jesus would have been a very fit person to cross these dry, hot areas, as He did.

“It is no use walking anywhere to preach unless our walking is our preaching.”

St Francis of Assisi

Fitness Takeaway: Jesus Was in Good Shape and Very Fit

Long before fitness trackers counted steps, a very fit Jesus was walking dusty roads, climbing steep hills, and covering distances that would impress modern exercisers.

Do you “like” this 50+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

My First Watch Restaurant Review

On a recent visit to First Watch, I came away impressed by much more than just a good breakfast. From the moment we arrived, the staff was friendly, attentive, and genuinely interested in making sure every guest had a great experience. The food arrived fresh, beautifully prepared, and exactly as ordered. It was clear that First Watch places a strong emphasis on quality ingredients and excellent customer service. Their menu also offers an impressive variety of choices, making it easy for both health-conscious diners and those simply looking to enjoy a hearty breakfast to find something they’ll love.

Two menu items especially stood out during our visit.

The Blueberry Pancake was light, fluffy, and loaded with fresh blueberries, delivering just the right balance of sweetness without being overwhelming. It made for a delicious treat that would satisfy anyone looking for a classic breakfast favorite.

On the healthier side, the Healthy Turkey Egg White Omelet was equally impressive. Filled with lean turkey, fresh vegetables, spinach, tomatoes, onions, and creamy feta cheese, it provided plenty of flavor while offering a protein-rich option for those watching their nutrition. The combination of outstanding service, fresh ingredients, and a menu that successfully caters to both indulgent and healthy eating makes First Watch a restaurant I’ll gladly visit again.

Here is the link for all the First Watch food nutritional information: First Watch.

Do you “like” this 50+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

Thanks for being here this Wednesday morning!

Feel free to share this post if you found it useful/interesting.

Have an amazing rest of your week!

Thanks for reading the 60+ Newsletter!

Welcome to all our International 60+ Fitness News Readers

It’s always great to hear from our 60+ Newsletter readers worldwide in 38 countries, including the United States, Australia, France, the Philippines, Vietnam, India, Turkey, Nigeria, Colombia, South Africa, Great Britain, Canada, Indonesia, and more! I’m glad you are here to read my weekly Wednesday newsletter and fitness post, The Over Age 60+ Newsletter.

We would like to hear from all readers. Leave a comment below.

Leave a comment

You may know I’m a Certified Personal Trainer who specializes in training people over 50. Most of my clients are over 70 and are still seeing improvements in their strength and health.

I get lots of good questions on losing weight and staying fit, especially as we age and have to train with medical conditions or injuries. I read many books and publications and will keep you informed here about fitness, relationships, finances, second careers, part-time jobs, and, of course, how not to work at all and enjoy retirement.

Do you “like” this 50+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

Thanks,

Paul Phaneuf

Pauls Book - Proactive Fitness for Seniors link

Paul Phaneuf

This was my first Father’s Day 60+ News article and it was seen around the world. It struck a chord with a Father’s Day message that resonated with me and others. Here it is, a tribute to my dad, reprinted in full:

This Father’s Day, as I stroll down memory lane, I can’t help but chuckle and feel a warm sense of gratitude for my dear old dad. Picture this: It’s 1977, and there we are at my high school graduation—me with my questionable fashion choices and Dad smoking a cigarette with his proud, beaming smile that said, “Yep, I raised this quirky kid.” And thank God he graduated!

Dad traveled out of town for work during much of my childhood. He still made time and was the mastermind behind those early Saturday or Sunday morning fishing trips when he was home on weekends. These fishing trips somehow always ended with us catching more donuts and laughter than fish.

Pinewood Derby 1967 Cub Scouts

And let’s not forget the 1967 annual Cub Scouts Kansas City Pinewood Derby. Perhaps you heard about little 2nd-grade Paul’s big win that year! My pinewood car, “The Blue Batmobile,” zoomed into winning third place in KC, beating 50 other boys’ cars that night, thanks to a little aerodynamic ‘tweaking’ from Dad.

He wasn’t just a father; he was a constant in the whirlwind of my first two decades of life. Dad was the kind of role model who taught by example, showing up with a toolbox full of life lessons and, through his presence, let me know I was loved.

… I found forgiveness for any parental missteps….

As an adult, in my quiet moments, I found forgiveness for any parental missteps my dad had, including his not being home during the week and traveling a lot for work. I am embracing the idea that he did the most with the tools he had at the time. This silent act of understanding his parenting style freed me from any weight of regrets, allowing me to cherish his memory unburdened.

Now, as I stand in the shoes of fatherhood, having guided my three adult daughters through the maze of their first 30 years, I often ponder, “Did I have Dad’s knack for turning the ordinary into the extraordinary?” These stories of “Pinewood Derbies” and “ Saturday fishing adventures” remind me how small moments can become lifelong memories-what about you? Which moments with your dad stand out most?

Happy Father’s Day, Dad. Thanks, Dad, for the fishing trips, the Pinewood Derby win, and the other countless memories. You’ve set the bar high, but I’m reaching for it—one dad joke at a time.

I know Father’s Day can be a time of mixed feelings, memories, celebration, and even forgiveness, inviting you to reflect on your own experiences and find peace.

Share your Father’s Day memories here in the comments, including any “Dad” fishing trips you remember, so you feel connected and part of a community.

Leave a comment

Research continues to show that the stronger and fitter you are before surgery, the better your recovery is likely to be afterward.

As a personal trainer, I often encourage clients to start pre-hab exercises early because it emphasizes the importance of proactive fitness for better recovery from surgery. One of the most important concepts in modern rehabilitation is pre-hab—short for pre-rehabilitation. Whether you’re preparing for a knee replacement, hip replacement, or another common procedure, research continues to show that the stronger and fitter you are before surgery, the better your recovery is likely to be afterward. Building strength, improving balance, increasing flexibility, and maintaining cardiovascular fitness can help your body handle the stress of surgery and bounce back more quickly. This proactive approach can give you confidence and control over your health journey.

For seniors, pre-hab doesn’t have to be complicated. A simple program of walking, strength training, and targeted exercises recommended by your healthcare team can make a significant difference. Many worry that exercise might worsen their condition, but with proper guidance, pre-hab is safe and effective. Understanding that even small steps can lead to better outcomes can help you overcome hesitation and start preparing confidently. Remember, starting early with pre-hab exercises supports healthy aging and can improve your quality of life in the long term.

Think of it as putting money into a savings account before an expected expense—the more physical reserves you build beforehand, the more resources your body has available during recovery. I’ve seen many clients who entered surgery stronger and more active regain their independence faster and return to the activities they enjoy sooner. If surgery may be in your future, don’t wait until afterward to start getting ready. Your recovery begins before the first incision is ever made. Starting early can make a real difference, giving you peace of mind and a sense of preparedness. So, begin your pre-hab exercises now to set yourself up for a smoother recovery.

Paul’s Fitness Tip: The best time to prepare for surgery is before your surgeon schedules it. Every walk, every workout, and every healthy choice today may help make tomorrow’s recovery easier.

Here is one of our most-read 60+ Fitness Articles on Knee Replacement:

Artificial Hips and Knees: Advice From People Who Have Recently Had Surgery

Important advice on knee and hip surgery from the front lines

Let’s hear from real people with new artificial knees and hips!

I received great feedback from 4 individuals (Thank You Thomas, Roly, Eileen, and Nick!) who have had knee and/or hip replacements. What was the pain like? Would they have the surgery again? What are the best tips after surgery? Here are their stories, showing that many have faced similar challenges and successfully recovered.

Finish article here: Click for Full Knee article here

Welcome to all our International 60+ Fitness News Readers

It’s always great to hear from our 60+ Newsletter readers worldwide in 38 countries, including the United States, Australia, France, the Philippines, Vietnam, India, Turkey, Nigeria, Colombia, South Africa, Great Britain, Canada, Indonesia, and more! I’m glad you are here to read my weekly Wednesday newsletter and fitness post, The Over Age 60+ Newsletter.

Breakfast - Frozen Blueberries with Yogurt

Wyman’s frozen blueberries ( available at Costco, Publix, and Kroger) with a full 8 ounces of plain yogurt have become my breakfast victory lap because they let me hit the new 2026 food‑pyramid protein goals for seniors before I’ve even finished my first eye‑roll of the day.

That 8 oz of yogurt delivers a solid 20-23 grams of protein and 170, depending on the brand, and the 6-oz cup of Wyman’s blueberries adds only another 70 calories of antioxidant bragging rights.

Paul’s Tip: Use your food scale and weigh the portions! I microwave the berries for 2 minutes to make them easier to stir into yogurt!

All I do is dump, stir, and pretend I’m starring in a cooking show for people who refuse to cook. It’s fast, high‑protein, senior‑approved, and makes me feel like I’m absolutely nailing healthy aging while everyone else is still trying to remember where they left their coffee.

Yes- Wyman’s frozen blueberries are Paul Approved!

The truth of the matter is, we always know the right thing to do. The hard part is doing it.

Norman Schwarzkopf

Nobody changes because they have been judged. We change because we have been loved exactly as we are and invited to be our best selves.

Susan Peirce Thompson

Do you “like” this 50+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

Thanks for being here this Wednesday morning!

Feel free to share this post if you found it useful/interesting.

Have an amazing rest of your week!

Thanks for reading the 60+ Newsletter!

We would like to hear from all readers. Leave a comment below.

Leave a comment

You may know I’m a Certified Personal Trainer who specializes in training people over 50. Most of my clients are over 70 and still seeing improvements in their strength and health.

I get lots of good questions on losing weight and staying fit, especially as we age and have to train with medical conditions or injuries. I read many books and publications and will keep you informed here about fitness, relationships, finances, second careers, part-time jobs, and, of course, how not to work at all and enjoy retirement.

Do you “like” this 50+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

Paul’s Book - Proactive Fitness for Seniors link

Remember the 70’s?

Happy Wednesday !

Consider this your mid-week dose of good vibes and a sprinkle of humor.

Pour that coffee. Go easy on that cream and no sugar, if you can. Give it all a little stir.

And let’s begin.

The main topic this week is how much gym etiquette has changed since 1977. Ms. Manners would be surprised!

The New Gym Etiquette 2026

3 Things That Have Changed Since The 1970s

If you walked into a gym in 1978, you would have seen tube socks, short shorts, and enough mustaches to start a law firm. What you would not have seen was someone staring and talking loudly into a cell phone next to you. Maybe reading a newspaper between sets, but not talking on their cell phone.

Times have changed.

For those of us who remember lava lights, rotary phones, cassette tapes, and when gas cost less than a dollar a gallon, today’s gym can feel like a different world. While exercise is still exercise, some of the unwritten rules have evolved over the years.

Here are 3 things every gym-goer should know in 2026.

1. Cell Phones in Gym Are Now OK

Years ago, bringing a phone into the gym wasn’t a problem because nobody had one. If someone wanted to make a call, they had to find a pay phone and a pocket full of quarters.

Today, phones are everywhere.

Many people ( most people under 30) use them to track workouts, count repetitions, monitor heart rate, or listen to music and podcasts. Some even use them to watch exercise demonstrations.

Talking on cell phones is generally accepted in today’s gym culture.

The bad news is that today, you may have heard a conversation about gallbladder surgery while they’re trying to work out on the treadmill next to you!

Paul’s Tip:

Paul’s Tip: Recognize that many over age 60 see phones as distractions, while younger members see phones differently- as essential to survival and possibly use them for fitness tracking. Understanding this fact helps prevent frustration.

Do you “like” this 50+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

2. People Won’t “Work In” Like They Used To

Back in the days of the 1970’S, if someone was using a machine, you’d often hear:

“Mind if I work in?”

They would do a set, step aside, and you would do yours. It was common, efficient, and nobody thought twice about it.

Today, many people, especially younger people, use a machine throughout their workout. They may perform three sets, rest between sets, check their phone, answer a text, review the weather forecast, and possibly solve a few world problems before beginning their next set.

The reality is that you may have to wait while they are parked on the machine for 10 minutes, talking to their boyfriend on their cell phone.

Paul’s Tip:

For many gym members under 30, the idea of “working in” is almost foreign or unknown. Don’t be surprised if they look puzzled when you ask. It’s not that they’re unfriendly; many didn’t grow up in gym environments where sharing equipment between sets was common practice. Plan your workout assuming you may need to wait or substitute another exercise.

3. Wiping Equipment Is No Longer Optional

This may be the biggest change of all, especially since COVID.

Forty years ago, few people thought much about wiping down equipment after use.

Today, failing to wipe down a machine can draw more attention than dropping a dumbbell.

Most gyms provide disinfectant wipes or spray stations throughout the facility. Using them isn’t just good manners—it’s part of modern gym culture.

Paul’s Tip:

Every gym has what are called “The Wipe Police.” These are the members who notice everything. If you forget to wipe down a machine, there’s a good chance someone will remind you—sometimes loudly enough for half the gym to hear. Save yourself the embarrassment and make wiping equipment the final repetition of every set.

The Bottom Line in 2026

Gym etiquette continues to evolve, just like fitness equipment, workout programs, and hairstyles.

And if you happen to see someone using a machine while simultaneously texting, scrolling social media, checking stock prices, and watching cat videos, don’t worry.

They’re probably resting between sets.

Do you “like” this 50+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

“Small daily wins beat

big occasional efforts. “

Portions Still Count

How to lose 10 Pounds

Many times, when I first consult with someone about losing weight, they say, “I’m eating healthy, but I still can’t lose weight.” That’s great because, if you’re eating healthily, the first place to look is at portion sizes.

If you’re eating healthily but not losing weight, the first place to look is at portion sizes.

Everything is “super-sized,” and our portions have gotten bigger. Weighing food is no fun, but it’s a simple and effective first step to getting back on track with a healthy diet.

Get portions under control, and your weight will follow suit. How many calories do you need each day based on your exercise level?

You can start here with a free body weight planner:

NIH Body Weight Planner

Wednesday Morning Coffee Success Tip

Start your Wednesday by doing one tiny thing that moves your health forward — a 10‑minute walk, a protein‑first breakfast, or simply drinking a full glass of water before anything else. Momentum doesn’t come from motivation; it comes from motion. Give your body a small win early, and the rest of the day tends to fall in line.

Success Story

“I started with your 10‑minute morning walks because that felt doable. Now I’m up to 30 minutes, down 9 pounds, and my doctor told me my blood pressure looks the best it has in years. I didn’t overhaul my life — I just started moving a little more every day.”
— Linda, age 72

What Others Are Saying About 60+ News

“This is the only newsletter I actually look forward to. It’s funny, practical, and makes fitness feel doable again.”
“Your protein tips have changed my mornings — I finally feel full and energized.”
“I love how you explain things without talking down to us. It feels like having a smart, encouraging friend in my inbox.”

Some Interesting Thoughts From Others

“Aging isn’t about slowing down — it’s about getting smarter about how you move.”

“Walking is still the most underrated exercise on the planet.”

“Protein is the new retirement plan: invest early, invest often.”

Links You Can Use:

Click below for my article on some easy ways to drop those pounds this summer:

Click here: How To Take 4 Inches Off Your Waist.

Amazon Best seller- Click here for: Paul’s Book - Proactive Fitness for Seniors link

Do you “like” this 50+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

Feel free to share this post if you found it useful/interesting.

Have an amazing rest of your week!

Thanks for reading the 60+ Newsletter!

Welcome to all our International 60+ Fitness News Readers

It’s always great to hear from our 60+ Newsletter readers worldwide in 22 countries, including the United States, Australia, France, the Philippines, Vietnam, India, Turkey, Nigeria, Colombia, South Africa, Great Britain, Canada, Indonesia, and more! I’m glad you are here to read my weekly Wednesday newsletter and fitness post, The Over Age 60+ Newsletter.

We would like to hear from all readers. Leave a comment below.

Leave a comment

You may know I’m a Certified Personal Trainer who specializes in training people over 50. Most of my clients are over 70 and still seeing improvements in their strength and health.

I get lots of good questions on losing weight and staying fit, especially as we age and have to train with medical conditions or injuries. I read many books and publications and will keep you informed here about fitness, relationships, finances, second careers, part-time jobs, and, of course, how not to work at all and enjoy retirement.

Do you “like” this 50+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

Why I Still Roll Through the McDonald’s Drive‑Thru… for Coffee (Yes, Really)

Let’s get something straight: being health‑minded doesn’t mean you have to renounce all modern conveniences and start grinding your own beans on a mountaintop. I’m a certified personal trainer, I preach hydration, protein, and movement—but I also unapologetically use the McDonald’s drive‑thru for my morning coffee. And guess what? It fits beautifully into a healthy lifestyle.

1. It’s Fast, It’s Easy, and It Keeps Me Moving

I’m in the business of helping people stay active, but that doesn’t mean I want to stand in a long line at a coffee shop. The drive‑thru lets me grab a hot, consistent cup of coffee without breaking my stride for the day. I’m in, I’m out, and I’m on to other things.

Paul’s Tip- I use the McDonald’s Phone app and order my coffee ahead of time, and wait at the curbside pickup, avoiding the car line!

2. The Value Is Hard to Beat - $1.39

Let’s talk numbers. A McDonald’s coffee for $1.39 is one of the best deals left in America. You get a solid, hot, no‑nonsense cup of coffee for a fraction of what the boutique shops charge. Seniors on a budget?

For busy adults who don’t want to spend $6 on foam? This is a win.

Saving money on coffee means you can invest in things that actually move the needle for your health—like quality protein, fresh produce, or a good pair of walking shoes.

Sometimes the healthiest choice is simply avoiding the unhealthy ones.

A healthy lifestyle is built on routines that feel good. For me, rolling through the drive‑thru, waving at the morning crew, and sipping that first hot cup is a tiny moment of joy. And joy is absolutely part of wellness.

Loser- What I’d Avoid Completely At McDonald’s

These foods tend to work against the exact health you’re trying to build:

• fries

• McFlurries

• shakes

• sweet tea

• Big Mac sauce

• nuggets with dipping sauces

• combo meals

• dessert

• breakfast platters with biscuits/hotcakes

Those foods are engineered for continued eating, not satiety.

Winner- Here is the best practical option when you have to eat at McDonald’s

Best Overall Fitness-Friendly Order

Quarter Pounder patties only + side salad or apple slices

• Order:

  • “Quarter Pounder with Cheese, no bun, no ketchup”

  • Or order 2 beef patties à la carte

Quarter Pounder with Cheese (No Bun) — Nutrition Snapshot

• Calories: 360

• Protein: 25 g

Fitness isn’t about perfection. It’s about patterns. It’s about what you do most days, not what you do once in a while. If grabbing a drive‑thru burger occasionally helps you stay on track, stay energized, and stay consistent, then it’s a tool—not a vice.

Lets pick on McDonald’s - CEO Criticized for not eating his burger

The internet lit up after the McDonald’s CEO admitted he doesn’t regularly eat his own burgers—and honestly, it just proves he’s human like the rest of us. See this short video below for the McDonald’s story!

Efficiency is a fitness tool. The less friction in your routine, the more likely you are to stick with your healthy habits. Try the coffee at McDonald’s and use the Phone app!

Don’t eat anything your great-grandmother wouldn’t recognize as food.”

I’m not just picking on McDonald’s, but I want you to note changes in nutrition in 2026 and move away from ultra-processed foods. Look at the 2026 New Good Pyramid:

“Eat food. Not too much. Mostly plants.”

Michael Pollan

Paul Approved- What I’m recommending to my clients is to consider a more Mediterranean-style diet that stresses:

• Eat real, minimally processed foods

• avoid heavily engineered ultra-processed products whenever possible

Welcome to all our International 60+ Fitness News Readers

It’s always great to hear from our 60+ Newsletter readers worldwide in 22 countries, including the United States, Australia, France, the Philippines, Vietnam, India, Turkey, Nigeria, Colombia, South Africa, Great Britain, Canada, Indonesia, and more! I’m glad you are here to read my weekly Wednesday newsletter and fitness post, The Over Age 60+ Newsletter.

We would like to hear from all readers. Leave a comment below.

Leave a comment

You may know I’m a Certified Personal Trainer who specializes in training people over 50. Most of my clients are over 70 and still seeing improvements in their strength and health.

I get lots of good questions on losing weight and staying fit, especially as we age and have to train with medical conditions or injuries. I read many books and publications and will keep you informed here about fitness, relationships, finances, second careers, part-time jobs, and, of course, how not to work at all and enjoy retirement.

Reach me at: Paul@greatdayfitness.com

Have an amazing rest of your week!

Happy Wednesday!

In this issue:

The New Fitness Toolbox Check-Up quiz

Dick VanDyke’s 2 secrets at age 99 and

Oprah Winfrey’s weight loss transformation since using Ozempic

Let’s begin….

Your Fitness Toolbox

Welcome, April- The first 3 months of 2026 are over!

It’s never too late to start making healthier choices, which can help you feel more confident and optimistic about your future. Remember, every small step counts, and your efforts can lead to meaningful improvements at any age.

As a certified personal trainer who works primarily with adults over 60, I’ve seen firsthand what changes—and what doesn’t—as we get older. I’ve worked with people who are starting over after years of inactivity, those managing joint pain or health conditions, and others who want to stay strong, independent, and energized for as long as possible. The good news? It’s never too late to improve how you feel and function. The human body is incredibly adaptable at any age when given the right tools.

So, what tools do you have? Think of your health and fitness options like a toolbox. You don’t need dozens of complicated gadgets-you need the right tools, used consistently. This section highlights the key tools to help you stay active and healthy.

Think of your health and fitness options like a toolbox. You don’t need dozens of complicated gadgets—you need the right tools, used consistently. Imagine an experienced carpenter trying to build a home without all the needed tools. He might have a hammer, but no ruler or level. Or a saw, but no measuring tape. He can still make progress, but the work becomes harder, slower, and far less effective—and the final structure may not be as strong or stable. The same is true for your health. If one key piece is missing, everything else becomes more difficult.

A carpenter can’t build a proper house without all the necessary tools

Only 4 Tools

In this short article, we focus on your four essential tools-food, water, exercise, and sleep-that serve as the foundation for your overall well-being. When these are in place, your body can rebuild strength, improve mobility, boost energy, and recover more effectively, helping you stay active and independent longer.

1. Food is your fuel and your building block material. What you eat and drink each day impacts your strength, weight, energy levels, and overall health. This isn’t about strict dieting—it’s about eating better, making smarter grocery store shopping choices that support your body.

2. Water makes up 60-65% of your body, and it plays a critical role in everything from joint health to digestion to energy. Each night, while sleeping, we enter a mild state of dehydration that can affect how we feel and move.

3. Exercise is the tool that keeps your body capable, even if you have health challenges like arthritis or limited mobility. Cardio, strength training, and maximizing fat burning are all key.

   For fat burning info: I cover fat-burning exercise in my book, Making Progress Safely and Comfortably at Your Own Pace.

4. Sleep is your body’s recovery system. Without quality rest, it’s harder to build strength, manage weight, and maintain mental clarity. Good sleep is not a luxury—it’s a necessity.

You don’t have to be perfect with any of these tools to see results. Starting with small, manageable goals, like adding an extra glass of water or a short walk, can boost your confidence and make lasting change feel achievable.

Wherever you’re starting from, you’re not behind

You’re right on time. Let’s get to work together, knowing support from others is available every step of the way to keep you motivated.

Do you “like” this 60+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

My Fitness Toolbox Check-Up

Take a moment to check in with yourself. No judgment—just awareness.

FOOD

☐ Am I eating enough protein, fruits, and vegetables each day to support my strength and energy? Do I need to lose weight?
☐ Do most of my meals leave me feeling satisfied and energized—not sluggish or overly full?

Score (0–2):

WATER

☐ Am I drinking water consistently throughout the day, not just when I feel thirsty?
☐ Do I feel well-hydrated (steady energy, not overly fatigued or dry)?

Score (0–2):

EXERCISE

☐ Am I moving my body regularly each week (strength, balance, walking, or mobility)?
☐ Am I maintaining or improving my strength, balance, and flexibility?

Score (0–2):

SLEEP

☐ Am I getting 6–8 hours of quality sleep most nights?
☐ Do I have a consistent routine that helps me wind down and recover?

Score (0–2):

Your Weekly Fitness Toolbox Score offers insight into your habits. A higher score indicates good consistency, while lower scores highlight areas to focus on.

Use these scores to set small, achievable goals for next week, reinforcing your progress and motivation. Reflect on your habits to stay aware and motivated to improve each area.

(Add up each section)

Food: ____
Water: ____
Exercise: ____
Sleep: ____

Total (out of 8): ______

Reflection

• What is ONE area I did well this week?

• Action- What is ONE area I can improve next week? What was my lowest quiz score item?

Action- What can be your one big focus for the next 7 days:

Remember: Progress, not perfection. Small improvements in each tool build a stronger, healthier you.

Dick Van Dyke example

Almost 100- Dick Van Dyke, 99, shares two habits to avoid for longevity - He sings every day!

“We suffer more often in imagination than in reality.”

Seneca, AD 65

Do you “like” this 60+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

Feel free to share this post if you found it useful/interesting.

Oprah Winfrey's transformation since using Ozempic is head-turning

Oprah, at age 72 has a net worth of 3.1 billion. She comments about her weight loss struggles and using the weight loss drug Ozempic.

See the full article below:

Oprah comments on Ozempic.

Welcome to all our International 60+ Fitness News Readers

It’s always great to hear from our 60+ Newsletter readers worldwide in 22 countries, including the United States, Australia, France, the Philippines, Vietnam, India, Turkey, Nigeria, Colombia, South Africa, Great Britain, Canada, Indonesia, and more! I’m glad you are here to read my weekly Wednesday newsletter and fitness post, The Over Age 60+ Newsletter.

We would like to hear from all readers. Leave a comment below.

Leave a comment

You may know I’m a Certified Personal Trainer who specializes in training people over 50. Most of my clients are over 70 and still seeing improvements in their strength and health.

I get lots of good questions on losing weight and staying fit, especially as we age and have to train with medical conditions or injuries. I read many books and publications and will keep you informed here about fitness, relationships, finances, second careers, part-time jobs, and, of course, how not to work at all and enjoy retirement.

Reach me at: Paul@greatdayfitness.com

Have an amazing rest of your week!

Happy Wednesday!

Consider this your mid-week dose of fitness vibes and a sprinkle of humor.

Pour that coffee. Go easy on that cream and no sugar, if you can. Give it all a little stir.

And let’s begin

Main Stories for the week:

Why I cancelled my 5K gym membership

I’m a Tunnel to Towers non-profit event chairperson.

Why You Can Have Steaks in the New 2026 Food Pyramid!

Read on….

Yes, I Paid $5,729 for Exercise Classes… and I’d Do It Again.

Over the last 57 months, I spent $5,729 on fitness classes—463 of them, to be exact—2 sessions a week at Orange Theory Fitness in Florida and Hamilton Mill, Georgia. When you spread that across six years, it works out to roughly $99 a month x 57 months = $5,729. $99 is about the price of a nice dinner out, a cable bill, or a couple of “I deserve this” impulse buys. But unlike those things, this investment didn’t disappear. It changed my health, my strength, my confidence, and the way I move through the world. Every class was another brick in the foundation of a body that works for me, not against me. And as a personal trainer, I see this same transformation in my clients: consistency beats intensity, and small choices compound into big results.

I lost 30+ pounds through diet and exercise.

Looking back, I don’t see $5,729 spent—I see 463 exercise class opportunities to stay mobile, independent, and energized—over 1,100,000 steps and 459 miles logged on the treadmill. I see the mornings I didn’t want to show up but did anyway. I built a consistency that I now own.

“As a personal trainer, I see this same transformation in my clients: consistency beats intensity, every time.”

I experienced the progress that only happens when you commit long enough for the work to take root. Six years later, I’m stronger, healthier, and 30 pounds lighter than I would have been without those classes. So yes, I’d make the same investment again without hesitation.

Because the real cost isn’t $99 a month or what you pay to stay active… It’s about the bone density and muscle mass endurance you lose when you stop.

My Next Chapter: New Challenges, Same Commitment

Now that those 463 classes over 6 years have built the foundation, I’ve moved on to new fitness challenges that keep me just as accountable—and keep my weight where I want it. I’ve cancelled the $99 gym membership and traded the studio for a mix of scheduled strength training, martial arts classes, HITT weekly training, longer hikes and walks, and the kind of “no‑excuses” routines that can be modified for different health conditions. The truth is, the $ 99-a-month investment didn’t end when the classes did. It simply evolved. I’m still showing up, still pushing myself, and still choosing the version of me that feels strong, capable, and in control. That’s the real payoff… and it’s one I plan to keep collecting for years.

Something new I’m working on :

Sgt. Samuel Walley, Pendergrass, Georgia

More about Sgt Walley

I’m currently serving as the chairperson for a May 2025 Tunnel to Towers fundraiser. The May event consists of a 2-mile walk with 100 walkers, a pre-walk dinner for 124 people, and a silent auction with over 100 items to bid on, aiming to raise over $10,000. Working with and supporting the Tunnel to Towers Foundation allows me to help families like Sgt. Walley’s, creating a shared sense of community and purpose.

The Tunnel to Towers work isn’t just national—it’s happening right here in our own community of Pendergrass, Georgia for Sgt Samuel Walley.

Sgt Walley’s journey took a devastating turn on June 6, 2012. While on a reconnaissance mission in Afghanistan, he was gravely injured by an IED. The explosion led to the loss of his right leg above the knee, his left arm below the elbow, and extensive injuries to his left leg, alongside a traumatic brain injury.

The Tunnel to Towers Foundation has provided United States Army Sergeant Samuel Walley and his family with a mortgage-free smart home through the Smart Home Program. Supporting T2T means supporting families like his, military and first responders, with a smart home or other necessities, and I’m committed to doing my part to help carry their mission forward with every step we take in May.

If you would like more information and to donate to the May 2026 T2T, here is the donation link to our May 2026 Fundraiser:

Donate to Tunnel To Towers Here

The New 2026 “ Flipped” Food Pyramid

You Can Have Steaks and Fats in the New 2026 Food Pyramid!

The inclusion of full-fat milk and dairy and animal fats like butter and beef steaks as recommended cooking sources is perhaps the most debated aspect of the 2026 update. While traditionalists worry about heart and cardiovascular risks, new data suggest that whole-fat dairy products may actually carry a lower risk for cardiometabolic disease than previously thought…

Food Pyramid Flipped - Read Full article

Thanks for reading the 60+ Newsletter!

Welcome to all our International 60+ Fitness News Readers

It’s always great to hear from our 60+ Newsletter readers worldwide in 22 countries, including the United States, Australia, France, the Philippines, Vietnam, India, Turkey, Nigeria, Colombia, South Africa, Great Britain, Canada, Indonesia, and more! I’m glad you are here to read my weekly Wednesday newsletter and fitness post, The Over Age 60+ Newsletter.

We would like to hear from all readers. Leave a comment below.

Leave a comment

You may know I’m a Certified Personal Trainer who specializes in training people over 50. Most of my clients are over 70 and still seeing improvements in their strength and health.

I get lots of good questions on losing weight and staying fit, especially as we age and have to train with medical conditions or injuries. I read many books and publications and will keep you informed here about fitness, relationships, finances, second careers, part-time jobs, and, of course, how not to work at all and enjoy retirement. Remember, safe and effective exercise is possible at any age. Adapt routines to your needs and consult with your healthcare provider when necessary.

Do you “like” this 50+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

Paul Phaneuf

Learn About Paul’s Book Proactive Fitness For Seniors

Read Paul’s Weekly Newsletter The 50+ News

Welcome, New Readers!

In this issue, we cover some new topics:

Vacationing with your adult children and paying expenses

Diet drinks and long-term risks, such as stroke and heart disease

3 worst fast-food items for health you can order

Read on….

I recently dined at the new fast-food Tin Drum Asian Kitchen. I found it delivers a fast‑casual dining experience that feels both modern and welcoming, making it a refreshing option for individuals who want healthy flavor without the fuss. When I visited this spotless restaurant, the staff couldn’t have been more helpful—quick with recommendations, patient with questions, and genuinely friendly.

Their menu, with classics like pad thai, curry, and stir-fry, is bold and colorful, offering customizable dishes that help seniors feel confident and reassured, making healthy choices aligned with their goals.

As a personal trainer working mainly with clients over age 70, I want seniors to feel confident in choosing nutritious meals like Tin Drum’s Saigon Salad, which provides essential nutrients and supports their health goals. Whether you choose chicken, shrimp, or beef, you get a solid dose of protein paired with crisp vegetables that bring fiber, crunch, and freshness to the bowl.

For fast food, Tin Drum’s Saigon Salad has become my go‑to. It’s satisfying without being heavy, and it proves you don’t have to sacrifice flavor to eat well. If you are looking for a place to eat - for a clean, tasty, and health‑conscious option, Tin Drum hits the mark beautifully.

I’m approving Tin Drum based on their healthy options. Give the chain fast-food restaurant a try. On a health note, be cautious with large portions of noodles, rice, and salty sauces, as they can add excess sodium and calories. See their link below for locations near you.

Click here for menu and locations- Tin Drum Kitchen Link

For dining out, you may also want to read my past article on Chili’s. See link below:

Paul’s Review and what to order at Chili's

Family Financial Fitness for Grandparents

When you vacation with your adult children and grandchildren, how do you share the costs? Do you pay for everything? Have you ever said, “I’m on a fixed income”?

Leave a comment below.

Leave a comment

“Those who do not find time for exercise will have to find time for illness.”

Edward Stanley

Do you “like” this 60+ newsletter so far? Let Paul know and help promote worldwide distribution of this newsletter by clicking the “like” heart sign at the top or bottom of this page.

Fast Food - What to order “Healthy” when eating out

My Top 3 Worst Fast‑Food Orders

🍟 1. Supersized Fries

• Often packs more calories and fat than an entire burger.

🍔 2. Double/Triple Stacked Burgers

• Some versions deliver a full day’s worth of saturated fat and calories.

🥤 3.Milkshakes

• Sugar spike stronger than soda + dessert combined.

I cover what to eat at fast-food restaurants in a full chapter in my Amazon book, Proactive Fitness for Seniors. It’s designed to inspire confidence and motivate seniors and caregivers to make good choices when dining out, whether at a fast-food or sit-down restaurant.

5.0 out of 5 stars - Amazon Book Review :

“Ten fitness tips that apply to everyone, not just oldsters. The book covers intermittent fasting, fat-burning exercises, and what to order at restaurants while still staying thin. In step-by-step instructions with check sheets. Great illustrations add clarity to the concepts.”

Listen to the book- Also available on Audibles:

Listen to a Free Book Sample On Audibles

Amazon Link for Book Special $10 - Proactive Fitness

"Take care of your body. It's the only place you have to live."

Jim Rohn

About Diet Soda- Just one can of Diet Coke a day could have this impact on your health

Even one can of Diet Coke a day might seem harmless, but for older adults, artificial sweeteners like aspartame can quietly chip away at health over time. These additives may confuse your metabolism and increase cravings for sweets, raising concerns about long-term risks such as stroke and heart disease, which matter greatly to seniors and caregivers.

Artificial sweeteners like aspartame may confuse your metabolism and even increase cravings for sweets….

Artificial sweeteners like aspartame may confuse your metabolism, increase cravings for sweets, and have been linked in some studies to higher risks of stroke and heart disease—two things no one wants sneaking onto their body.

There is at least 1 teaspoon of artificial sweetener in a can of diet soda

Diet sodas also offer zero nutritional value while potentially disrupting gut health, which becomes more important as we age. So while that daily fizz may feel like a small treat, your body might prefer a gentler sip, like water with lemon or unsweetened iced tea, to keep you energized, steady, and thriving.

Read the full Diet Soda article here.

How can I help?

Working with a personal trainer can help seniors feel supported and confident in addressing common health concerns like balance, strength, and flexibility. This personalized guidance, along with practical tips shared in this newsletter, can motivate you to stay active and make healthier eating choices every day.

Reach me at: Paul@greatdayfitness.com

.

“Discipline is the bridge between goals and accomplishment.”

Jim Rohn

Thanks for reading 60+ Fitness! Subscribe for free to receive new posts and support my work.

Thank you for being here. Welcome, New Readers!

In this issue of 60+ News, read about:

Salmon debate- Is wild better?

Free at Home Hearing Test

Dt Attas Bestseller Health Book, Outlive

Read on in the 60+ News …

The Wild vs. Farm-Raised Salmon Debate.

Wild and farmed salmon have been duking it out for years like two heavyweight champs in a very polite, very omega‑3‑rich boxing match. The good news? No matter which corner you’re cheering for, both deliver serious health and fitness perks: heart‑loving fats, muscle‑friendly protein, and enough nutrients to make your multivitamin nervous.

Wild salmon still wins the “naturally lean and rugged” award, swimming around with that outdoorsy glow. But farmed salmon has undergone a glow‑up of its own in recent years, thanks to better feed, cleaner practices, and tighter oversight that would make even the strictest HOA proud.

And let’s talk mercury, because nobody wants their dinner to double as a science experiment. Wild salmon clocks in at impressively low levels—around 0.022 ppm—while modern farmed salmon now lands in the same safe zone thanks to significant improvements in aquaculture. If you have specific health concerns or dietary restrictions, consult your healthcare provider to determine what’s best for you.

That’s my own lemon-baked salmon above. Based on the available nutrition data, 6 oz of Wild Atlantic Salmon has 242 calories and 34 grams of protein. Cost is where the two part ways: wild salmon tends to be pricier, while farmed salmon is the budget‑friendly option. Consider your health priorities and budget when choosing-both can be healthy options if sourced responsibly.

Do you “like” this 60+ newsletter so far? Let Paul know and increase our worldwide distribution by clicking the “like” heart sign at the top or bottom of this page.

Today’s farmed salmon is a far cry from its early‑2000s reputation.

With cleaner farming methods, improved sustainability, and consistent nutrient profiles, today’s farmed salmon is a far cry from its early‑2000s reputation.

That’s how a modern salmon farm looks in the offshore picture above. With cleaner farming methods, improved sustainability, and consistent nutrient profiles, today’s farmed salmon is a far cry from its early‑2000s reputation. Bottom line: whether you’re team wild or team farmed, your heart, muscles, and taste buds all win.

“It is one of the beautiful compensations of life that no one can sincerely try to help another without helping themselves.”

Ralph Waldo Emerson, 1865

Get a free hearing test from Costco at home on your iPhone.

I’m approving the Free At Home Hearing Test from Costco. Costco’s free iPhone hearing test turned out to be one of the easiest health checkups I’ve ever done—no waiting room, no clipboard, no “the doctor will see you shortly.” I took it myself, on my phone, right from my couch, answering a handful of simple questions before moving on to 23 different sounds that tested everything from whispers to tones that felt like they were sneaking up behind me.

Free Hearing Test Link for Costco members

Try the above link now and leave a comment about your hearing test below:

Leave a comment

The whole thing was quick, surprisingly accurate, and honestly kind of fun in a “wow, I really am sitting here at home evaluating my hearing in sweatpants” sort of way. For anyone curious about their hearing but not interested enough to drive across town, this little at‑home test is a smart, no‑pressure first step.

“If a person does not keep pace with their companions, perhaps they hear a different drummer. Let them step to the music which they hear, however measured or faraway.”

Henry David Thoreau, 1854

Taking Care of Yourself in the Go‑Go, Slow‑Go, and No‑Go Years

How To Live Longer- Book Report: Outlive by Dr. Peter Attia

After reading Dr. Peter Attia’s Bestseller, Outlive, I’ve been thinking a lot about how aging isn’t one long downhill slide—it’s a series of stages, each with its own opportunities to stay strong, capable, and in control. In the go‑go years, you’re still moving with purpose and confidence: walking groups, pickleball battles, gardening marathons, and the occasional moment of showing up someone half your age. This is the time to build the strength, mobility, and metabolic health Attia talks so much about—because the work you put in now becomes your safety net later. Strength training, daily movement, and smart nutrition aren’t just “good ideas”; they’re your ticket to independence.

Then come the slow‑go years, when you’re still active but maybe a bit more strategic about how you spend your energy. Balance, flexibility, and joint‑friendly strength work take center stage. Shorter walks, lighter weights, chair exercises, and mindful stretching help you stay steady and confident. Finally, the no‑go years aren’t about stopping—they’re about adapting. Even with limited mobility, you can support your health through gentle movement, breathing exercises, good nutrition, and meaningful social connections. Attia’s message is clear: longevity isn’t just about living longer—it’s about living better at every stage. No matter which phase you’re in, the goal stays the same: honor your body, protect your future self, and keep moving forward in the way that works for you.

In the go‑go years, you’re still moving with purpose: walking clubs, pickleball, gardening, grandkid‑chasing….

Here is an excellent article on the Outlive Book:

Destiny's Letters

20 Lessons from Dr. Peter Attia That Actually Extend Your Life

Read more

7 months ago · 4 likes · 2 comments · Destiny S. Harris

Welcome to all our International 60+ Fitness News Readers. Your presence and engagement strengthen our community, and we truly value your support.

It’s always great to hear from our 60+ Newsletter readers worldwide, across 22 countries, including the United States, Australia, France, the Philippines, Vietnam, India, Turkey, Canada, Indonesia, and more! I’m glad you are here to read my weekly Wednesday newsletter and fitness post, The Over Age 60+ News.

I value your thoughts and encourage you to share your views below. Your insights can inspire others and enrich our community discussions.

Leave a comment

I’m a Certified Personal Trainer specializing in training people over age 50. Most of my clients are over age 70 and still seeing improvements in their strength and health.

I get many good questions about losing weight and staying fit, especially as we train with medical conditions or injuries as we age. I read many books and publications and will keep you informed about fitness, relationships, finances, second careers, part-time jobs, and how not to work and enjoy retirement.

Do you “like” this 60+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

Contact me at:

Paul@greatdayfitness.com

“Three grand essentials to happiness in this life are something to do, love, and hope for.”

Joseph Addison

Welcome, New Readers Worldwide!

Be sure to read to the end of this 60+ Newsletter to hear what Greatest Loser Trainer, Jillian Michaels, says about the new food pyramid.

The 2026 U.S. food pyramid has flipped traditional advice, empowering seniors to focus on nutrient-dense foods that support muscle, brain, and energy health. Bread and grains are now less important, and protein is King!

How could they have gotten our food so wrong that the pyramid flipped?

Eat Some Protein!

First, protein now sits at the top of the pyramid, encouraging seniors to include it at every meal, up to 1.6 grams per kilogram of body weight daily, making healthy eating feel achievable and motivating.

Where’s the Beef?

For example, a 150 lb. person would aim for about 109 g (150 lb x 0.73 g/lb) of protein daily to stay on the low end of the recommendations. To get 109 grams of protein from ground beef, you'll need to consume roughly 20 ounces (about 1.25 lbs.) of lean ground beef!

Eat More Dairy

Second, full-fat dairy is no longer taboo. The new pyramid urges seniors to enjoy more dairy, including cheese and whole milk, for bone health and satiety. For those concerned about saturated fat, choosing high-quality, minimally processed options and consulting with healthcare providers can ensure these choices support individual health needs.

“My message is clear. Eat real food.”

Health Secretary Robert F. Kennedy Jr

Bye Bye Grains!

Third, grains—once the foundation of the old pyramid—have been demoted. Refined carbs like white bread and pasta are minimized, while whole grains are suggested in moderation. The new pyramid’s message is clear: eat real, minimally processed food that fuels strength and vitality in later life.

For more information, click here: AARP USA Today healthandme.com.

Do you “like” this 60+ newsletter so far? Promote us worldwide and let Paul know by clicking the “like” heart sign at the top or bottom of this page.

I’m telling my training clients that the 2026 U.S. government food pyramid has been dramatically reshaped to prioritize protein, full-fat dairy, and healthy fats—while sharply reducing grains and added sugars of processed foods. It’s a significant policy shift under the “Make America Healthy Again” initiative.

Shopping Tip -For Food Pyramid Grocery Shopping

Grocery shoppers have heard it for years, and it’s still one of the simplest, most innovative strategies in the store: stick to the perimeter. That outer isle is where you’ll find the fresh, nutrient‑dense foods that actually support your goals and the 2026 food pyramid.

Stay Out of the Center Isles Where the Ultra-Processed Foods Live!

The middle grocery store aisles are where we find the ultra‑processed boxed snacks, sugary cereals, and convenience fast foods.

I do most of my grocery shopping around the store edges.

I do most of my shopping around the edges of the grocery store and only dip into the aisles with intention, which makes it easier to make healthier choices.

Greatest Loser Trainer Jillian Michaels Comments On New Food Pyramid and Ultra Processed Food

What do you think of the new 2026 Food Pyramid?

Leave a comment

It’s not perfect, but it is a step in the right direction, so I’m giving my approval to the changes in the 2026 food pyramid that reduce our dependence on ultra-processed food and grains.

My Book On Amazon

Direct Ship book from Amazon: Amazon Link

5.0 out of 5 stars - Amazon Review:

“Ten fitness tips that apply to everyone, not just oldsters. The book covers intermittent fasting, fat-burning exercises, and what to order at restaurants while still staying thin. In step-by-step instructions with check sheets. Great illustrations add clarity to the concepts.”

Listen to the book- Also available on Audible:

Listen to Book Sample on Audibles

Reach me at: Paul@greatdayfitness.com

Do you “like” this 60+ newsletter so far? Let Paul know and help promote worldwide distribution of this newsletter by clicking the “like” heart sign at the top or bottom of this page.

Do you “like” this 60+ newsletter so far? Promote us worldwide and let Paul know by clicking the “like” heart sign at the top or bottom of this page.

Tomorrow is January 1. I’m trying to reach before the crush of the New Year arrives! On the first day of the year, the same ritual repeats. New year, fresh start, new goals. A reset and a new chance.

The fitness centers fill up—the plans are new. Tomorrow, December 31st, morphs into January 1st, and suddenly everything feels possible again.

But by February 1, most of those gym memberships go unused. The exciting new plans get abandoned.

My 60+ readers, are you cynical that this time, 2026, will be different?

“You don’t need new goals- you know instinctively what needs to change in your life. Or perhaps the mirror or your doctor has hinted to you what needs to be done.”

Paul Phaneuf

Discipline

If I could give you one word to help and challenge you this year, it would be discipline. Courage is essential and so is determination, but discipline is the quiet force that keeps you moving toward your goals long after the excitement fades.

Discipline is what changes the “after” photo to look different than the “before” photo. It’s what gets you to your workouts even on the rainy, cold days you’d rather stay home.

Discipline keeps you going long after the motivation has worn off.

Discipline- It’s what helps you make steady, healthy choices when life gets busy. And it’s what allows you to build real momentum—slowly, consistently, confidently—no matter your age or starting point. In 2026, discipline becomes your anchor, your structure, and your reminder that you’re capable of far more than you think.

“Discipline is doing what you hate to do, but doing it as you love it.”

Mike Tyson

Do you “like” this 60+ newsletter so far? Let Paul know and help promote worldwide distribution of this newsletter by clicking the “like” heart sign at the top or bottom of this page.

Discipline Equals Freedom

My New Year’s tip for you is: Select just one or two important goals and focus on just them with daily discipline. You don’t need new goals- you know instinctively what needs to change in your life. Or perhaps the mirror or your doctor has hinted to you what needs to be done. Take steps daily to reach them. Write the word discipline on top of your goals list.

Discipline in the present moment will carry you in 2026. Watch this 60-second video now.

Here are three reasons why focusing on your personal discipline will help you reach your goals this year. First, discipline creates routine, and routine builds strength—physically, mentally, and emotionally. Second, discipline gives you control, helping you stay on track with your health, fitness, and even habits like Sober January.

“The more self-discipline you have,

the more you do the things you should do,

The happier your future self will be.”

Maxime Lagace

And third, discipline leads to results, because small, repeated actions add up in powerful ways. For adults over 65, this isn’t about perfection—it’s about showing up for yourself with consistency and pride. Let 2026 be the year you lean into discipline and discover just how strong, steady, and capable you truly are.

"Success is created through the performance of a few small daily disciplines that stack up over time.”

Tony Robbins

5.0 out of 5 stars - Amazon Review

“Ten fitness tips that apply to everyone, not just oldsters. The book covers intermittent fasting, fat-burning exercises, and what to order at restaurants while still staying thin. In step-by-step instructions with check sheets. Great illustrations add clarity to the concepts.”

Listen to the book- Also available on Audibles:

Listen to Book Sample On Audibles

How can I help?

Working with a Personal Trainer can add structure and discipline to reach your fitness goals.

Reach me at: Paul@greatdayfitness.com

.

“Discipline is the bridge between goals and accomplishment.”

Jim Rohn

As any hockey fan knows, the two‑minute warning is a powerful moment. It’s the signal that the finish line is in sight—and that there’s still time to make a smart, strategic play. Well, consider this your friendly trainer’s version of that whistle: we’re just four days away from the start of 2026. The year may be winding down, but your opportunity to set yourself up for a strong, confident, healthy start to the new year is wide open.

Whether you’ve been consistent all year or life has thrown you a few curveballs, this is the perfect moment to pause, breathe, and think about what you want your body and mind to feel like in the months ahead.

Here are some fast tips from a Neurologist on keeping your goals:

For many adults over 65, the new year is less about resolutions and more about intention—choosing habits that support energy, mobility, independence, and joy. Maybe that means committing to gentle strength training twice a week, walking with a friend, or finally giving “Sober January” a try to reset your sleep, digestion, and clarity.

Small steps add up quickly, especially when they’re rooted in self‑care rather than pressure. So take this as your encouraging nudge from the bench: the clock is ticking, but you’re still in control of the next play.

Let’s make 2026 a year where you feel strong, steady, and proud of the choices you make for your health.

Jump Start Your New Year - Get Amazon next-day delivery on my book

Click Here:

Amazon Link to Paul’s Book

We would like to hear from all readers. Leave a comment below.

I value your thoughts and would love to hear from all our readers. Please feel free to comment below and share your views on our topics. Your insights can spark interesting discussions and provide valuable information to our community.

Leave a comment

I’m a Certified Personal Trainer specializing in training individuals over the age of 50. Most of my clients are over 70 and continue to see improvements in their strength and health.

I receive many good questions about losing weight and staying fit, especially as we train with medical conditions or injuries as we age. I have read many books and publications and will keep you informed about fitness, relationships, finances, second careers, part-time jobs, and how to balance work and enjoy retirement.

Email Paul: paul@greatdayfitness.com

Do you “like” this 60+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

My friend Alan, shown above, recently told his story of quiet determination and extraordinary perseverance in hiking the Appalachian Trail. For 13 years, while balancing the demands of work and everyday life, he carved out time to section hike the entire 2,178 miles of the Appalachian Trail. Each step was a testament to his patience and grit, and each mile carried him closer to a lifetime dream that many only imagine. After 13 years, year by year, section by section, he finally finished and stood atop mighty Mt. Katahdin in Maine, the northern terminus of the trail. He said the moment was overwhelming—an emotional culmination of his 13 years of effort, planning, sacrifice, and unwavering commitment.

Persistence, even in small increments, can lead to monumental achievements

Alan’s journey wasn’t just about conquering mountains; it was about proving that persistence, even in small increments, can lead to monumental achievements.

Now retired, Alan’s experience is a universal challenge to all of us. It reminds us that even if you are retired or age 60+, every person carries within them a dream, a goal, a “Mt. Katahdin” waiting to be reached. It may not be a mountain or a trail, but it is something that calls us to push beyond comfort, to persevere through setbacks, and to celebrate the triumph of completion.

Alan’s 2,178 miles and his reaching his goal lingers with me long after his talk:

Paul, what is your next Mt. Katahdin?

Do you “like” this 60+ newsletter so far? Let Paul know and help promote our worldwide distribution by clicking the “like” heart sign at the top or bottom of this page.

Apollo 11- What’s your new goal after walking on the moon?

Retirement is often seen as the finish line, but in reality, it’s the start of a new race—one that requires fresh goals to keep life meaningful and fulfilling. Without new challenges, even the most extraordinary achievements can leave a person adrift, as illustrated by the Apollo astronauts, many of whom struggled with depression after reaching their ultimate life dream of walking on the moon.

Having walked on the moon, they were celebrities and in history- what do you do next to top that feat? Having accomplished what they had worked toward their entire lives, many astronauts found it challenging to redefine their purpose back here on Earth. Some went into depression. In therapy, many astronauts discovered how to dream anew and set new goals. Their experience is a powerful reminder that no matter how great the milestone, we all need the next goal, the next summit to climb.

In retirement, setting new goals—whether fitness, learning a skill, traveling, volunteering, or pursuing a passion—provides direction, energy, and a sense of accomplishment that keeps the spirit thriving long after the career chapter has closed.

Alan’s Appalachian Trail question lingers as we approach a new year, 2026:

What is your next fitness or personal Mt. Katahdin?

What could you do to make 2026 the best year of your life? Begin your journey today.

“Keep some room in your heart for the unimaginable.”

Mary Oliver

“No one is useless in this world who lightens the burdens of another.”

Charles Dickens

Food News- New Big Food Lawsuit Filed Dec 2, 2025

San Francisco sues food giants over ultra-processed products

City argues that Big Business profits while hospitals and communities bear the cost of diseases linked to ultra-processed Junk foods.

In a lawsuit similar to the government suing the tobacco companies in the past, San Francisco is suing food manufacturers for making foods that addict and kill people.

The City of San Francisco attorney sued 10 corporations that create some of the country’s most popular food and drinks, from chicken nuggets and frozen pizzas to potato chips and sugary breakfast cereals – but also foods like breads and granola bars that are marketed as “healthy.

Studies indicate that UPFs (Ultra-Processed Foods) are linked to harm across all major organ systems of the human body and pose a credible threat to global health.

They are associated with an increased risk of a dozen health conditions, including cancer, obesity, type 2 diabetes, depression, heart disease, and cognitive decline.

The defendants in the lawsuit include the Coca-Cola Company, PepsiCo, Kraft Heinz Company, Post Holdings, and Mondelez International. It also names General Mills, Nestlé USA, Kellogg, Mars Incorporated, and ConAgra Brands.

Read the Full Food Lawsuit Article Here

NBC Video of Food Lawsuit

“Begun is half done”.

Mary Poppins

A word from Paul Phaneuf:

You may know I’m a Certified Personal Trainer specializing in training people over age 50. Most of my clients are over age 70 and still seeing improvements in their strength and health. I get lots of good questions about losing weight and staying fit, especially as we age and have to train with medical conditions or injuries. I read many books and publications and will keep you informed here about fitness, relationships, finances, second careers, part-time jobs, and, of course, how not to work at all and enjoy retirement.

Give my book, Proactive Fitness, as a Christmas gift to someone you love:

Direct Ship book from Amazon: Amazon Link

5.0 out of 5 stars - Amazon Review

“Ten fitness tips that apply to everyone, not just oldsters. The book covers intermittent fasting, fat-burning exercises, and what to order at restaurants while still staying thin. In step-by-step instructions with check sheets. Great illustrations add clarity to the concepts.”

Listen to the book- Also available on Audibles:

Listen to Book Sample On Audibles

Reach me at: Paul@greatdayfitness.com

Do you “like” this 60+ newsletter so far? Let Paul know and help promote worldwide distribution of this newsletter by clicking the “like” heart sign at the top or bottom of this page.

Thank you for being here. Welcome, new readers!

In this issue of 60+ News, read about:

Eggs are ok!

Why Fitness can’t stop at age 75

4 things you can do to live to 100

Read on in the 60+ News ….

Eggs Update

Recent studies, including a 2024 Harvard Health article, confirm that eggs in moderation are not only safe for most people—they’re nutritionally beneficial.

For years, eggs were unfairly cast as dietary villains due to their cholesterol content. However, new research—including a comprehensive April 2024 review from Harvard Health—has turned that narrative on its head. The article explains that while egg yolks do contain cholesterol, it’s actually saturated and trans fats that stimulate the liver to produce harmful LDL cholesterol, not dietary cholesterol itself (Harvard Health). In fact, one large egg contains only about 1.5 grams of saturated fat. It delivers a powerful punch of nutrients: 6 grams of protein, vitamin D, choline for brain health, and antioxidants like lutein and zeaxanthin that support eye health. The takeaway? For most people, an egg a day does not increase the risk of heart attack or stroke.

Harvard Health- For most people, an egg a day does not increase the risk of heart attack or stroke.

As a certified trainer, I see eggs as a practical and affordable way to fuel the body—especially for older adults looking to maintain muscle mass and cognitive function. The key is moderation and context. Eggs are often paired with bacon, butter, and other saturated fats that are problematic. Eggs are at their healthiest when paired with fiber-rich vegetables or whole grains, rather than being drowned in butter or served alongside processed meats.

The April 2024 Harvard findings are backed by decades of data from hundreds of thousands of participants, reinforcing that eggs can be part of a heart-smart diet. So let’s crack open the truth: eggs aren’t the enemy—they’re a nutrient-dense ally when eaten wisely. Consult your doctor before making any changes to your diet if you have high cholesterol.

See the full Harvard Egg article here: Harvard Health.

“Leap and the net will appear.”

Julia Cameron

Do you “like” this 60+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

Here is an inspiring journey of one woman’s incredible 90-day transformation that proves determination can reshape not just the body, but the spirit. In this captivating video, you’ll see a focused commitment to change. From the first step to the final reveal, her progress is a testament to what’s possible when you combine focus with consistency. Whether you’re looking for motivation to kickstart your own fitness goals or love witnessing real-life success stories, this transformation will leave you energized and ready to take action. Click below:

How She transformed her body in 90 days - full article

Why Seniors fall off a ‘health cliff’ at age 75

Why Senior Fitness Often Declines Around Age 75—And How to Turn It Around

As a certified personal trainer, I’ve seen a consistent trend: around age 75, many seniors—both men and women—experience a noticeable decline in fitness. This isn’t just about aging; it’s the cumulative effect of decades of inconsistent exercise and poor nutrition habits finally catching up. Muscle mass, bone density, and cardiovascular endurance all begin to decline more rapidly when the body isn’t regularly challenged or appropriately nourished.

The good news? This decline in fitness as we age isn’t inevitable—it’s reversible.

Add in sedentary routines and processed food-heavy diets, and it’s no surprise that balance, strength, and energy levels start to falter. The good news? This decline isn’t inevitable—it’s reversible.

I’ve worked with clients well into their 80s who’ve made remarkable progress by adopting simple, consistent changes. Even with light resistance, strength training can rebuild muscle and improve joint stability. A diet rich in lean protein, fiber, and healthy fats can boost energy and support recovery. The key is to start where you are and build gradually. Age 75 isn’t a finish line—it’s a wake-up call. With the proper guidance and commitment, seniors can reclaim mobility, confidence, and vitality at any stage of life.

“The only way to say no to anything is to have a deeper more important yes”

Matthew Kelly

4 things you can do to live to 100

Dr Explains how to stop 4 big chronic Killer diseases caused by aging

Welcome to all our International 60+ Fitness News Readers. Your presence and engagement enrich our community, and we are grateful for your support.

It’s always great to hear from our readers worldwide, including those in 22 countries, such as the United States, Australia, France, the Philippines, Vietnam, India, Turkey, Canada, Indonesia, and more. I’m glad you are here to read my weekly Wednesday newsletter and fitness post, The Over Age 60+ News.

I value your thoughts and would love to hear from all our readers. Please feel free to comment below and share your views on our topics. Your insights can spark interesting discussions and provide valuable information to our community.

Leave a comment

I’m a Certified Personal Trainer specializing in training individuals over the age of 50. Most of my clients are over 70 and continue to see improvements in their strength and health.

I receive many good questions about losing weight and staying fit, especially as we train with medical conditions or injuries as we age. I have read many books and publications and will keep you informed about fitness, relationships, finances, second careers, part-time jobs, and how to balance work and enjoy retirement.

Email Paul: paul@greatdayfitness.com

Do you “like” this 60+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

Thank you for being here. Welcome, new readers!

In this issue of 60+ News, read about:

Book review- The Fast Diet - fast 2 days a week

How many miles should you walk per day

Costco Snack Bar- Which options are best?

Read on in the 60+ News ….

Dr. Michael Mosley’s The Fast Diet has earned its popularity among seniors for a straightforward reason: it’s flexible, sustainable, and surprisingly forgiving. The core of the plan is the 5:2 method—eat normally five days a week, and on two non-consecutive days, limit your intake to around 500–600 calories.

So, you typically fast on Mondays and Fridays each week until 5 pm.

“My primary care doctor recommended it ( Fast Diet) to me….I can happily say that I’ve lost 40+ lbs in 11 months and I feel fantastic.”

Amazon Book Reviews

For many older adults, this translates to two modest meals on fasting days, which feels doable rather than drastic. I’ve tried this plan and compared to daily fasting regimens that require skipping breakfast or squeezing meals into tight windows, the Fast Diet gives seniors breathing room to enjoy food while still reaping the metabolic benefits of intermittent fasting. It’s not about deprivation—it’s about food strategy.

“Absolutely painless, effective”

Amazon Book Reviews

The science behind fasting is compelling, especially for aging bodies. On the two fasting days, the body shifts into repair mode, triggering a process called autophagy—a cellular cleanup crew that recycles damaged components and supports longevity.

Fasting has also been linked to improved insulin sensitivity, reduced inflammation, and enhanced brain health—all of which are critical for seniors seeking to maintain their cognitive function and physical activity.

Seniors Are Loving This Flexible Fasting Plan

Mosley’s approach is refreshingly realistic: no exotic supplements, no rigid meal timing, just a gentle rhythm of eating and resting that supports weight management and cellular health. For seniors who want results without turning their lives upside down, The Fast Diet offers a path that’s both evidence-based and empowering.

“ My mom’s boss started doing it and lost 40 lbs in about 6 months.”

Amazon Book Reviews

Click here: Check out the book on Amazon.

“Relentless Optimism is a force multiplier.”

Colin Powell

How Many Miles Should You Walk Per Day For Weight Loss?

When it comes to walking for weight loss, seniors often ask me, “How many miles a day is enough?” The sweet spot tends to be 2 to 4 miles daily—roughly 4,000 to 8,000 steps—which can help burn calories, boost heart health, and preserve mobility. But here’s the kicker: you can’t out-exercise a bad diet. Walking is a powerful tool, but if your meals are loaded with sugar, saturated fats, or oversized portions, those miles won’t make much of a difference.

If you are over age 60, out of shape, or have given up on your health and fitness, read 10 Tips to get back on track in Paul’s Book: Proactive Fitness For Seniors.

I advise clients to pair their walking routine with nutrient-dense foods—think lean proteins, whole grains, and plenty of veggies—and you’ll turn a stroll into a strategy. Consistency is key, and even short daily walks can add up to significant results when combined with a healthy diet.

Read the full walking article - Click here :

“Quality is doing the right thing when no one is looking. ”

Henry Ford

Costco Snack Bar Food - The Best Options I Have Found

Costco -What can you eat at the Costco Snack bar?

When it comes to navigating the Costco snack bar, the chicken salad stands out like a kale leaf in a sea of grease. At the same time, the food court is beloved for its wallet-friendly indulgences—pizza slices the size of your head, hot dogs that defy portion control, and churros that whisper sweet nothings to your blood sugar—the chicken salad offers a rare reprieve.

Packed with lean protein, fiber-rich veggies, and a relatively modest calorie count, it’s the only option that doesn’t send your triglycerides into a tailspin. For seniors, especially those managing heart health, blood pressure, or weight, this salad is more than a meal—it’s a strategic choice.

Winner- The Costco chicken salad with no dressing or croutons

Unlike the sodium-loaded hot dog or the saturated fat fiesta that is the pizza slice, the chicken salad provides satiety without sabotage. It’s a chance to fuel your body with nutrients that support muscle maintenance, cognitive clarity, and digestive health—all crucial for aging well. Sure, it may not come with the same fanfare as a $1.50 combo meal, but it’s the only item on the menu that won’t leave you needing a nap and a statin. In a food court built for indulgence, the chicken salad is your quiet act of rebellion—and your best bet for staying fit while shopping in bulk.

Do you “like” this 60+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

“ Eat Food. Not too much. Mostly Plants”

Michael Pollan

5-Star Amazon Book Review of Paul’s Book - Proactive Fitness For Seniors

Reviewed in the United States

“Important principles introduced and reviewed within this concise health program, including what to eat…and a personal favorite: ‘You can’t out-exercise a bad diet.” Amazon 5 star online book review

Read Over 100 Amazon Book Reviews

Welcome to all our International 60+ Fitness News Readers

It’s always great to hear from our readers worldwide, including those in 22 countries, such as the United States, Australia, France, the Philippines, Vietnam, India, Turkey, Nigeria, Colombia, South Africa, the United Kingdom, Canada, Indonesia, and more. I’m glad you’re here to read my weekly Wednesday newsletter and fitness post, The Over 60+ News.

We would like to hear from all readers. Leave a comment below.

Leave a comment

You may know that I’m a Certified Personal Trainer specializing in training individuals over the age of 50. Most of my clients are over 70 and continue to see improvements in their strength and health.

“As an ACE Weight Management Specialist, I am the go-to resource for my clients who want to make a life change and are done with the ‘quick fix’ mentality. I find that the added credibility of ACE gives my clients the peace of mind that I know how to help them lose and maintain weight healthily without yo-yo dieting.”

- Paul Phaneuf, ACE Weight Management Specialist,
ACE Certified Personal Trainer, Author “Proactive Fitness for Seniors”

From Paul Phaneuf, Your Trusted Source for Senior Fitness

Email Paul: paul@greatdayfitness.com

Do you “like” this 60+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.

Thank you for being here. Welcome, new readers!

In this issue of 60+ News, read about:

Why Grandparents are drinking more than their kids

How I lost 130 lbs testimonial

3000 decisions a day

Read on in the 60+ News ….

Grandma’s Bar Tab Is Big —And What It Means for Her Health

Recent data from the National Survey on Drug Use and Health (NSDUH) reveals a surprising trend: older adults are drinking more frequently than ever before. In 2024, 44.5% of Americans aged 65 and older reported drinking alcohol in the past month, with 11.4% engaging in binge drinking. This marks a significant increase from previous decades, driven in part by the aging Baby Boomer population and shifting social norms. Retirement, COVID-19 lockdown habits, increased leisure time, and reduced responsibilities may contribute to this uptick, along with targeted alcohol marketing toward older demographics because they have the time and money to drink.

While millennials are busy sipping oat milk and tracking macros, their parents and grandparents are enjoying a nightly glass—or three—of Chardonnay.

While millennials are busy sipping oat milk and tracking macros, their parents and grandparents are enjoying a nightly glass—or three—of Chardonnay.

But before we toast to the senior social scene, it’s worth noting the health implications. As we age, our bodies metabolize alcohol more slowly, and decreased lean body mass means alcohol hits harder. Read Johns Hopkins Study Here

Older adults are also more likely to be on medications that interact negatively with alcohol, increasing the risk of falls, fractures, and cognitive impairment. Read the Full Study on alcohol and medications here.

As you age, you become more sensitive to alcohol’s effects. Alcohol stays in your system longer, so the amount of alcohol in your blood is higher than it would have been when you were younger.

The CDC reports that over 40% of alcohol-attributable deaths in recent years occurred among people aged 65 and older. So while a drink can be part of a vibrant lifestyle, moderation is key. Studies show that seniors should aim for no more than one standard drink per day, and always consider their medications and health conditions before raising a glass. Cheers—to aging wisely, not just wildly.

“Wherever there is a human being, there is an opportunity for kindness”

Seneca

Getting Back on Track

After a Lifetime of Dieting, This Is How A Woman Finally Lost 130 Lbs Post-Menopause

After decades of battling diets that promised much but delivered little, one woman finally discovered a path to lasting weight loss—after menopause.

“I had the mentality… that this was the way I was going to be ( 260 lbs) for the rest of my life….”

Her inspiring journey of shedding 130 pounds isn’t just about numbers on a scale; it’s about reclaiming energy, confidence, and joy in the golden years. If you’ve ever felt like lasting change was out of reach, her story might be the spark you’ve been waiting for.

Read Full Article Here

Success Tip From Paul Phaneuf

3000 Decisions

Did you know the average person makes around 3,000 decisions a day—and many of them revolve around food? For seniors striving to maintain a healthy lifestyle, those tiny choices—whether to have cake, skip dessert, or go for seconds—can add up fast. That’s why I tell clients that setting clear food boundaries ahead of time is a powerful strategy.

“None is easier than some”

Judith Coche

When you’ve already decided that one slice is enough or that dinner ends with fruit, you remove the emotional tug-of-war and make room for confidence and consistency. It’s not about deprivation—it’s about designing your day with intention, so your health goals don’t get lost in the swirl of split-second decisions. Decide ahead of time that you won’t have seconds or dessert tonight. Skipping dessert altogether may be easier than having a small slice. That is what’s meant by “None is easier than some”. Keep thinking” A minute on your lips, a lifetime on your hips…”

Welcome to all our International 60+ Fitness News Readers

It’s always great to hear from our 60+ Newsletter readers worldwide in 22 countries, including the United States, Australia, France, the Philippines, Vietnam, India, Turkey, Nigeria, Colombia, South Africa, Great Britain, Canada, Indonesia, and more! I’m glad you are here to read my weekly Wednesday newsletter and fitness post, The Over Age 60+ News.

We would like to hear from all readers. Leave a comment below.

Leave a comment

You may know I’m a Certified Personal Trainer specializing in training people over age 50. Most of my clients are over age 70 and still seeing improvements in their strength and health.

Email Paul: paul@greatdayfitness.com

“As an ACE Weight Management Specialist, I am the go-to resource for my clients who want to make a life change and are done with the ‘quick fix’ mentality. I find that the added credibility of ACE gives my clients the peace of mind that I know how to help them lose and maintain weight healthily without yo-yo dieting.”

- Paul Phaneuf, ACE Weight Management Specialist,
ACE Certified Personal Trainer, Author “Proactive Fitness for Seniors”

I get lots of good questions about losing weight and staying fit, especially since we have to train with medical conditions or injuries as we age. I read many books and publications and will keep you informed here about fitness, relationships, finances, second careers, part-time jobs, and, of course, how to enjoy retirement without working at all.

Do you “like” this 60+ newsletter so far? Let Paul know by clicking the “like” heart sign at the top or bottom of this page.