Proactive Fitness

Changing the Way Saskatoon Ages for 10 years and counting!

Here’s a delicious way to get protein, fiber and nutrients without extra carbs or having to turn on the stove! We love that for summer. And this recipe foregoes the usual artistry in favor of convenience.

Crisp, chopped romaine lettuce hearts stand in for the cooked veggies, and the dressing and pantry staples like sun-dried tomatoes, olives, and capers infuse it with sunny Mediterranean flavors. Everything gets tossed together in one bowl except the egg wedges which are best added last, so they don’t fall apart in the tossing. Serves 2. – Susan Puckett

Ingredients
• 3 cups chopped romaine lettuce hearts
• 1 cup halved cherry tomatoes
• ¼ cup thinly sliced red onion
• ½ cup drained, pitted, and sliced Nicoise or other olives
• ½ cup drained, slivered oil-packed sun-dried tomatoes
• 1 tablespoon drained capers
• 1 (6-ounce) can tuna, preferably oil-packed, drained and flaked
• ½ cup crumbled feta cheese
• 2 or 3 hard-cooked eggs, peeled and quartered
• Salt and pepper to taste
• For a dressing, get something that’s bright, savoury, and a little briny, classic oil & vinegar or Greek vinaigrette.

Directions
1. Add the lettuce, tomatoes, onions, olives, sun-dried tomatoes, capers, tuna, and feta and toss until the leaves are well-coated. Taste and season with salt and pepper.

2. Divide the salad among serving plates or bowls and top each with a few egg wedges. Sprinkle with a little more salt and pepper and serve.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Summer is unofficially here, with Victoria Day behind us and only a month of school left. That means longer days, warmer weather, vacations, backyard cookouts, and more opportunities to get outside and enjoy life.

It’s also a great reminder of why fitness matters so much after 50.

Being strong, flexible, and active is not just about looking good in summer clothes.

It’s about maintaining the freedom and confidence to live life on your terms. It’s about having the energy to travel, explore, stay social, keep up with family, and continue doing the things that make life meaningful and enjoyable.

Maybe that means walking the beach without getting worn out.

Maybe it’s hiking on vacation, playing pickleball, riding bikes with friends, and carrying luggage through the airport.

Maybe it’s gardening, kayaking, or tossing a football with your kids or grandkids.
When your body feels strong and capable, life opens up.

Summer is also the perfect time to shake up your routine and try something new.

Let the warmer weather and long days encourage your curiosity and explore your surroundings – and how you respond to them.

Try hiking, swimming, tai chi, dancing.

Go walking on trails, or biking, or join a softball team.

Look for movement that’s fun and easy to repeat, even if it’s just for a few weeks or months.

Sometimes a little jolt of novelty – and Vitamin D – can do wonders for your workout routine and enthusiasm. And just spending time in nature lowers stress levels.

It doesn’t have to replace what you’re doing! Remember, consistency is the top ingredient to long-term fitness success. And remember to focus on strength training throughout the year; muscle mass doesn’t go out of season; it only becomes more crucial as we mature.

So, start running again. Spend time in the sunshine with family and friends. Try a new activity. Move more outdoors.

Just remember to do it safely with sunscreen, sunglasses, plenty of water, and a hat when needed.

Hydration can come from fruits and vegetables, as well as coffee and tea (but not sodas). And keep nutrition top of mind always, with whole foods, fiber, and protein to keep you fueled.

It helps to do your outdoor activities early in the morning or in the evening to avoid the high heat of the day.

Talk to us about other ideas to stay fit and strong over summer.

We believe fitness should help you enjoy life outside the gym. That means enjoying life on your own terms with confidence. Summer is a great time to enjoy the benefits of the work you’re putting in now — so you can keep living actively, independently, and fully for years to come.

Happy National Golf Day!

You had a plan for the perfect workout. Then you got stuck in traffic, or someone kept you late, or… life happened. So, you skipped it entirely.

Sound familiar? Behavioral scientist Michelle Segar at the University of Michigan has a name for it: the "perfect workout trap." And according to a recent study she co-authored, it's one of the most common reasons people fall short of their fitness goals — not lack of willpower, but an all-or-nothing mindset.

The good news, reported in The New York Times: flexibility beats discipline when it comes to building a lasting exercise habit.

"I encourage an 'all or something' mindset," Segar says, "in which any amount or intensity of physical activity is a win."

That's especially worth hearing if you're 50 or older. Rick Richey, a master trainer for the National Academy of Sports Medicine, puts it plainly: "If you can't bend, then it's easy to break."

A few practical shifts can help.

• Have a backup plan. If you can’t make the gym, walk or do body-weight moves at home.

• Be aware of various workouts of differing lengths and intensities.

• If you miss a day or even a week, don’t worry. Just get back to it.

"You don't have to do the 150 minutes," Richey says. "Just do something you didn't do yesterday."

As we often say, consistency over time moves the needle on long-term health.