STAY STRONG, MY FRIENDS!
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Hiya Friends,
My pal Dina asked if I’d record an audio version of the newsletter for her. I guess she enjoys listening to me blather on. I gave it a go and the audio file is posted above for anyone who’d like to take a listen.
For my readers in the USA, if you attended a HANDS OFF protest in your area, THANK YOU! We went to one in our neighborhood and got a much-needed adrenaline shot to the heart. I’m still buzzing from the photos/videos of massive crowds sticking it to Orange Mussolini and his Turd Reich. Fight on, folks!
On a lighter note, in the Pitching Hour workshop with
last week, she gave us the following writing prompt: “What’s the silliest thing you've done lately?” Tough question. Truth be told, I spend a lot of time panic-dialing my members of congress to express my fury and mainlining carbs. But then I remembered that I spotted a Dark-eyed Junco on the critter cam earlier in the week and I actually doctored the photo to make myself laugh. Why not?Say "hello" to Winston Birdchill! ⤵️
And yes, I also created a silly, punny name. You’re welcome.
MY HANS AND FRANZ MOMENT
On a less silly note, my birthday was in February and I splurged on ten sessions with a personal trainer. ICYMI, muscle loss is serious business, especially for older women.
Research shows the menopause transition is a “vulnerable period for the loss of muscle mass.” In a 2021 study, researchers found that compared to women in early perimenopause, those in late perimenopause had 10 percent less muscle mass in their arms and legs (as measured on the appendicular skeletal muscle index used in scientific studies). Late perimenopausal and postmenopausal women were also overwhelmingly more likely to have sarcopenia (involuntary muscle loss) than premenopausal or early perimenopausal women. Though it’s never too late to start lifting weights, if you’re perimenopausal and haven’t started yet, now is prime time.
I took that advice to heart and just completed my 10th and final training session. On my last day, I deadlifted 115 lbs! I still can’t really believe it, but Debbie, my trainer. recorded a video as proof that I’ll share below.
Crazy, right? Before I started my training sessions, I could barely lift Noodle and he weighs 40 pounds. To ensure that I don’t backslide to weakling status (Debbie says it only takes three weeks for that to happen), I rejoined the YMCA. I’m proud to report that I actually went to the Y yesterday and lifted weights for an hour. As you might imagine, it’s a lot harder to motivate when I’m not paying someone to torture me, so if you’re feeling bossy, tell me to get off my keister and go to gym in the comment section. I appreciate encouragement!
THE SIT-TO-STAND TEST
For the record, weightlifting isn’t the only way maintain muscle strength. There are much easier and cheaper ways to stay strong. Experts suggest we take the stairs instead of elevators (obvi) and walk to the shops rather than drive. Even digging in the garden or pushing a vacuum around the house counts as exercise. What we don’t want to develop are bungalow legs, which sound kind of attractive like legs that you show off on the porch of your bungalow, but no, bungalow legs are legs that have grown weak from living in a one-story domicile.
According to a recent BBC article, one way that doctors measure a patient’s strength and general health is via a sit-to-stand test—a timed assessment that counts how many times a person can get up from a seated position. To do the test at home, sit in an armless, straight-backed chair with your feet on the floor and your arms crossed in front of you and your hands on opposite shoulders. Set a timer for 30 seconds and rise to a full standing position before sitting back down. Keep repeating until the timer goes off.
"It's a really helpful test, because it tells us so much about how well people are functioning," says Jugdeep Dhesi, a consultant geriatrician at Guy's and St Thomas' NHS Foundation Trust in London and professor of geriatric medicine at Kings College London, in the UK. "It tells us about their strength, their balance and their flexibility. We know that there's some studies that suggest that it can help to inform whether people are at risk of things like falls, cardiovascular issues or even at a higher risk of dying."
The test can also be beneficial for younger people or those with no health conditions, as it is a good measure of fitness, particularly lower body muscular strength and endurance. Researchers in Switzerland found that the average score for 20–24-year-olds was 50/minute for men and 47/minute for women. Some of those taking part, however, were able to perform as many as 72 repetitions in a minute. (Okay, show offs!)
For a person aged between 60-64, the average number of sit-to-stand repetitions in 30 seconds is 14 for a man, and 12 for a woman. If you are aged 85-89, however, the average score is eight.
Now, did anyone walk away from their computer to complete the test yet? I sure did. In 30 seconds, I was able to stand 18 times, and let me tell you, I felt it in my abs and my thighs! My heart was thumping too. Turns out standing from a seated position over and over at a quick clip is a good workout. If you take the test and feel like sharing your score, post it in the comment section. Maybe we can make this an ongoing competition where everyone’s a winner and we all get healthier in the process.
COMFORT VIEWING (Because we all need it!)
“STRONG GRANDMA”
Older women getting pumped up seems to be in the zeitgeist as evidenced by this New Yorker short documentary that showed up in my feed last week. “Strong Grandma” is a beautiful and poignant film about Catherine Kuehn—a woman who started powerlifting in her 80s and, at the time of filming, was still going strong at 95. She holds the world record for powerlifting in her age group and she’s my new hero. What I didn’t know before watching the film is that in order to compete at powerlifting, one must wear a singlet (insert shriek of horror.) I did a bit of Googling to understand why an ultra unflattering lycra get-up is required attire when my Columbo t-shirt and sweatpants worked out just fine. Alas, there’s a myriad of benefits to the singlet such as injury prevention, minimizing friction, and fairness, and blahbbity blah blah. It’s still a HARD PASS for me because as Catherine expresses in the film, nobody looks good in a singlet. Perhaps when I’m 95, my desire to win a World Record will overpower my vanity, but I doubt it.
“LUDWIG” STREAMING ON BRITBOX
For my readers who love British mysteries, this new series on BritBox has me hooked. I don’t always love mixing the funny with a whodunit, but this show pulls it off with great skill. David Mitchell is brilliant as a reclusive puzzle creator plunged into a world of murder and intrigue when his identical twin brother—a DCI with the Cambridge Police Authority—goes missing. Even Jared enjoys it and he hates most TV shows.
“DELI BOYS” ON HULU
“Deli Boys” is one of the funniest shows I’ve seen in ages. While the title refers to a pair of clueless Pakistani brothers placed in charge of a drug trafficking business following the death of their father, the real stand out in the series is actress Poorna Jagannathan. Jagannathan possesses such impeccable comic timing and absolutely slays as Lucky, the badass “Auntie” cleaning up after all the incompetent dudes. Warning: there will be blood. If cartoonish violence and gore isn’t for you, then maybe skip this one.
“YOUNGER” STREAMING ON NETFLIX
The premise of Younger is so ridiculously far-fetched and yet, it’s my favorite comfort-viewing show right now. Please, don’t judge. These are stressful times. In my defense, there are SEVEN seasons, so clearly, when it first aired in 2015, lots of other folks enjoyed it too. Big thanks to my friend Jeff for recommending the show.
Tony Award-Winning Actress Sutton Foster plays Liza Miller—a broke 40-something-year-old in need of a job after her daughter goes off to college and her marriage falls apart. Once a successful book editor pre-kid, the gap on Liza’s resume forces her to apply for assistant positions at publishing houses. Surprise, surprise, nobody will hire a middle-aged woman for an entry-level job. One night, a hot young guy hits on Liza at a bar and her bestie—Debi Mazar (always a joy) convinces Liza to lie about her age and say she’s in her twenties to get a job. The ruse works, and well, lots of hijinks ensue. The show isn’t perfect and there’s a noticeable lack of diversity in the casting, but also some stellar performances, especially by Miriam Shor. A few folks may recognize her as Yitzhak from the original musical and film version of Hedwig and The Angry Inch. Shor plays Liza’s boss Diana Trout and she’s fantastic—my favorite character in wit and style. As unbelievable as the show can be at times, it does accurately reflect the rampant ageism that exists in many a workplace.
AURAL DELIGHTS
WOMEN CRUSH WEDNESDAY ON 88.5 THE SOCAL SOUND
I don’t stream music via Spotify or any subscription platform. I listen to the terrestrial radio station 88.5 to discover new-to-me artists and music. The Socal Sound is a listener-supported public radio station that employs real DJs and during their pledge drive, I give them money. Occasionally I buy an album in the Apple Store or on vinyl. What can I say, I’ve always been unapologetically old school. On Wednesdays, the station only plays songs by women-fronted bands or female solo artists. Last week, the playlist made me so happy, I sat behind the wheel, bopping in my seat, and didn’t even mind that I was stuck in traffic (and I hate traffic). Soul Sundays with Ty Taylor are excellent too. Listen here.
ONE RING DINGY
In a previous post, I mentioned training for a volunteer position with The Friendship Line, the only 24-hour emotional-support phone line that connects older adults with compassionate listeners and conversationalists. I’m excited to start my first solo shift this week. Last week, during my training session, a sweet caller told me a funny joke. I will share it with you all before I sign off.
Q: What happens when you fire your exorcist?
A: You get repossessed!
Okay! That’s a wrap. Thanks so much for reading, subscribing, and listening. You’re all stars in my galaxy.
I love it! Thank you! More, please! So many p’s! My stand/sit was 16 but I already don’t remember what the good numbers were…
Your writing is always a treasure! Thanks!