Incremental Fitness

Incremental Fitness


So excited -- I shaved another 2 1/2 minutes off my half-marathon time for a new PR. I know it's the work with Damien that's making the difference. Thank you!
Working with Damien is such a joy! He approaches the workouts with professionalism, empathy and a sense of fun that's truly contagious. He's challenged me test new abilities, and shares in my excitement when I accomplish something new. I'm looking forward to finding new levels of fitness under his guidance.

Incremental Fitness helps individuals 50 years and up continue to enjoy their life with strength, co

Operating as usual


Healthy Recipe, Vegan Cacao Chile Smoothie

We all know cocoa for the chocolate-y goodness it brings to brownies and other treats. Cacao products — which include unsweetened cocoa powder, nibs, and dark chocolate — are rich in iron and other nutrients. Those labeled “cacao” and sometimes “vegan chocolate” are made from the raw bean and are minimally processed. To reap its maximum antioxidant power, cacao is best consumed uncooked, as in this rich-tasting smoothie adapted from “Trejo’s Cantina” by Danny Trejo (Potter, $28). Blended with potassium-rich bananas, nut milk, peanut butter, and dates, it’s low in sugar and fat and high in protein. A big pinch of ancho chile powder adds a hint of smoky spice. -- Susan Puckett

• 12 ounces (1 ½ cups) unsweetened vanilla almond milk
• 1 banana, peeled, broken into chunks, and frozen
• 1 pitted date, roughly chopped
• 1 tablespoon peanut butter or other nut butter
• 1 tablespoon unsweetened cacao (or unsweetened cocoa) powder
• ½ teaspoon ancho chili powder
• 4 ice cubes

1. In a blender, combine the milk, banana, date, peanut butter, cacao powder, chili powder, and ice cubes. Blend until smooth and frothy.
2. Pour into a tall glass and serve immediately.

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


Healthy Recipe, Pasta with Scallops, Burst Tomatoes, Crispy Garlic, and Herbs

Scallops, often thought of as a luxury product, are now readily accessible in most freezer cases, and a lightning-fast way to boost the protein of a simple pasta meal without the need for cheese. This recipe, inspired by one from the Martha Stewart website, calls for either the thimble-size bay scallops, or the larger sea scallops cut in half. Their mild taste readily melds with the bold flavors of fresh garlic and tomatoes sauteed in heart-healthy olive oil, and whatever herbs you have handy. Serves 4. – Susan Puckett

• Salt
• 8 ounces whole-grain pasta
• 2-3 tablespoons olive oil
• 4 or 5 garlic cloves, thinly sliced
• ¼ teaspoon red pepper flakes, or to taste
• 1 pound bay scallops (or sea scallops, cut in half and tough side muscles removed), patted dry
• 1 pint grape or cherry tomatoes
• Freshly ground pepper
• ¼ cup chopped fresh basil, flat-leaf parsley, mint, or a combination

1. In a large pot of boiling water seasoned generously with salt, add the pasta and cook until al dente according to package directions. Drain, reserving ¼ cup of the pasta water.
2. While preparing the pasta, heat the oil over medium-high heat in a large skillet. Add the garlic and red pepper flakes, and sauté just until lightly golden, a minute or less, taking care not to burn. Transfer to a small bowl and set aside.
3. Add the scallops and sauté just until lightly golden on both sides, about 2 minutes, and transfer to a plate. Add the tomatoes to the skillet and cook, stirring frequently, until the skins begin to split, 2 to 3 minutes. Crush the tomatoes with the back of a spoon and season to taste with salt and pepper.
4. Remove the pan from the heat. Add the reserved scallops, cooked pasta, reserved pasta water, half the herbs, and butter. Toss to combine and melt the butter. Divide among bowls, garnish with reserved garlic and parsley, and serve.

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


It’s Fall Prevention Awareness Week!
Day 6📢

As for todays.. True!!

Many individuals regardless of their age think of stretching and strengthening their body but don't consider their feet.

🤓There are studies that show correlation between foot pain and falls.

🦶🏽Issues like knee pain can be traced down the chain to the feet. Also a reduced ankle mobility can affect how we step over things, lift or squat.

Many physical therapists and other bodywork folks can help because they will notice not only how we walk but also how how feet are positioned when we are out of our shoes. Some fitness professionals are aware of this and can help as well.


It’s Fall Prevention Awareness Week!
Day 5📢

As for todays.. False!!

There is a lot to unpack here but overall it is best not to make assumptions! One of my clients had a fall after holding a hose, got wrapped up in it and tripped. I would argue that it was unavoidable…

Or there may be something easy to ensure that it does not happen again, like removing floor mats that don’t have traction. OR not wearing socks or shoes with no tread around the house.

Also if they didn’t break any bones that can be a highlight that their bone density could be good! (Always good to have that checked.) If broken bones do happen cheering them on through PT and finding ways to work around it is a good way to stay positive and get back on track.

Of course if balance, agility or coordination were part of the cause that is a good time to find ways to move, regain confidence and keep on moving.


Healthy Recipe, Strawberry Caprese Salad

Here’s a company-worthy dish that’s healthy, delicious, and makes a stunning presentation anywhere you serve it. Best of all, it requires no cooking and takes only minutes to throw together. It’s a variation on caprese, the ubiquitous Italian salad of fresh mozzarella, sun-ripened tomatoes, and fresh basil. Here, strawberries are the star, complemented with sweet cherry tomatoes that are available year-round. Use the most flavorful, highest quality olive oil and balsamic vinegar you can get your hands on for maximum effect. It’s adapted from a recipe in “The Forest Feast.” Serves 4-6. – Susan Puckett

• 16 ounces fresh strawberries, trimmed and quartered
• 1 cup halved yellow or multi-colored cherry tomatoes
• 8 ounces fresh mozzarella, torn in pieces
• 1 cup torn basil leaves
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon balsamic vinegar
• Freshly cracked pepper
• Flaky salt

1. Scatter the quartered strawberries, halved tomatoes, and mozzarella pieces on a platter.
2. Distribute the basil leaves over the top. Drizzle with olive oil and vinegar.
3. Season with a few grindings of black pepper and a sprinkle of flaky salt.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at


It’s Fall Prevention Awareness Week!
Day 4📢

As for todays.. True!!

Everyday life involves moving in various directions. Often it is is not in a straight line. We may not notice it but shifting our weight is part of moving in different directions. Also decelerating is as well, regardless how nuanced.

Like many aspects of moving better, practicing multidirectional movement does not have to happen in a controlled gym environment. Gardening is a great activity that involves many foundational moments and movement in different direction...also often holding something. Martial arts such as Tai Chi are so good for the body and mind. This movement does not have happen on land! Water classes can help some feel more steady and able to move in different directions. Aqua classes are no joke! Every fitness level can be safely challenged in those classes. Dancing is also a great way to move in different directions.

The more individuals are comfortable, and honestly don't have to think that much about moving in different directions they have more body awareness and confidence to navigate their surroundings.


It’s Fall Prevention Awareness Week!
Day 3 📢

As for todays.. False!!

It is never too early to be proactive and preventative. For instance, when it comes to balance training if you think your balance is good, what are you doing to ensure that it stays that way? It can be easy to take balance for granted until we see that it has eroded.

Progressions can include dynamic movements that can involve some creative movement…OR switching up a standing curl to a single leg curl.

Sometimes activity specific can be a way to work on it. I have been doing a lot of work on my toes and foot position to help me be a better runner. Balance and stability is a large part of that.

OR as mentioned in my first post - being aware of and finding ways of addressing other things that may affect how we move can help us down the road.


It’s Fall Prevention Awareness Week!
Day 2 📢

As for todays.. True!!

The ability for someone to get up off the floor can absolutely save their life. I don’t care how ugly it is, and if they use their hands. I don’t care how long it takes you. Active agers should be able to do that. With that comes the confidence to do things that involve getting on the floor or close enough. It does not have to be a cool named exercise like the turkish getup. I have my oldest client do dead bugs on the floor. It is by design that I have her do that. She has to get down there and back up.

I understand the fear for individuals to get down to the floor. At the same time, they need to be encouraged to find ways to to figure out a strategy to get down there. It is a big deal.


💥It’s Fall Prevention Awareness Week. 📢

Every day this week I will be sharing some things.....True vs False.

As for todays.. False!!

Too often the only thing associated with fall prevention is balance. Don’t get me wrong I feel 100% that it is key and many neglect balance training. However, there are many other aspects of movement or other things that should be on the menu or kept in mind that can negatively affect balance.

Such as...

✔️Medication side effects
✔️Foot pain
✔️Strength training
✔️Optimal Posture
✔️Cognitive ability/limitations that may affect balance

If many of the above things are neglected, not recognized, ignored, or not done...individuals may have a higher risk of injury or worse from falls.


Healthy Recipe, Black-Eyed Pea Power Bowls

Black-eyed peas and sweet potatoes are frequent sidekicks to fried chicken and gravy-laden meats. This recipe, slightly adapted from one in Jocelyn Delk Adams’ “Everyday Grand” (Potter, $32.50), gives these two nutritional powerhouses top billing in a flavor-packed one-bowl meal. Each component can be prepared ahead and refrigerated separately, so you can quickly assemble it after you’ve worked up a hunger. Serves 4. RECIPE HERE – Susan Puckett

Sweet Potatoes:
1 large or 2 medium sweet potatoes, peeled and cubed (about 1 pound)
1 tablespoon extra-virgin olive oil
¾ teaspoon kosher salt
½ teaspoon ground cumin
½ teaspoon smoked paprika
Pinch of cayenne pepper

Black-Eyed Peas:
1 ½ to 2 cups cooked or canned, drained, and rinsed black-eyed peas
¼ cup chicken broth, vegetables broth, or water
2 garlic cloves, minced
2 teaspoons fresh lime juice
1 canned chipotle pepper in adobe sauce, finely chopped
1 teaspoon ground cumin
Kosher salt to taste

Curried Green Goddess Dressing:

1 cup plain full-fat Greek yogurt
1 cup mixed fresh herbs (cilantro leaves, basil leaves, fresh parsley)
2 garlic cloves
1 tablespoon fresh lime juice
1 teaspoon hot Madras or regular curry powder
¾ teaspoon kosher salt
Pinch of cayenne pepper

For serving:
1 ½ cups cooked brown rice (or grain of choice)
¼ cup thinly sliced pickled red onions (see note)
2 avocados, peeled and sliced
Fresh cilantro leaves

1. Roast the sweet potato: Preheat the oven to 400 degrees. In a medium bowl, toss together the sweet potato, olive oil, salt, cumin, paprika, and cayenne.
2. Spread the mixture out on a large, rimmed baking sheet and roast for 20 minutes. Give the mixture a stir and roast 15 minutes longer, or until the potatoes are browned and tender.
3. Meanwhile, prepare the black-eyed peas: In a medium saucepan, combine the black-eyed peas, stock or water, garlic, lime juice, chipotle, cumin, and salt and bring to a boil over medium heat. Reduce the heat to low and simmer until the flavors have melded, about 5 minutes. Remove from the heat, cover, and set aside.
4. Make the dressing: In a blender or food processor, combine the yogurt, herbs, garlic, lime juice, curry powder, salt, and cayenne, and blend until smooth.
5. To serve: Divide the grain of choice, peas, sweet potato, and avocado slices among 4 bowls. Top with onion slices, drizzle with dressing, and garnish with cilantro leaves.
6. Leftover ingredients may be refrigerated separately in airtight containers for up to 5 days.

NOTE: To make quick-pickled onions: Thinly slice a red onion and place them in a bowl. Sprinkle with a tablespoon of sugar and a teaspoon of salt, then cover with ½ cup each apple cider vinegar and hot water. Stir to coat and let the onions marinate at least 30 minutes Serve immediately or refrigerate in a tightly sealed container for up to 2 weeks.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at


Healthy Recipe, Shrimp Scampi Pasta

Shrimp scampi is an Italian restaurant mainstay, typically loaded with butter and garlic. Here’s a lighter version adapted from the Martha Stewart website, in which the butter is replaced with a smaller amount of heart-healthy extra-virgin oil. A splash of the reserved starchy liquid the pasta was cooked in bolsters the richness of the sauce without the added fat. Serves 4. – Susan Puckett

• 8 ounces angel hair or linguini pasta
• Coarse salt
• 2 tablespoons extra-virgin olive oil, plus more for drizzling
• 1 pound large shrimp, peeled and deveined
• Freshly ground black pepper
• 4-5 garlic cloves, minced
• ¼ teaspoon crushed red pepper flakes, plus more for serving
• Grated zest of 1 large lemon
• 1/4 cup white wine
• Juice of 1 large lemon
• 1/4 cup chopped fresh parsley leaves

1. Bring a large pot of water to a boil over high heat. Add the pasta and about 1 tablespoon of salt and cook according to package directions, until al dente.
2. Reserve ¼ cup of the pasta water, then drain the pasta.
3. Meanwhile, heat a large sauté pan over high heat. Add 1 tablespoon of the oil and swirl it to coat the pan. Add the shrimp in a single layer and season with salt and pepper. After 2 minutes, turn the shrimp over; add the remaining tablespoon of oil, the garlic, and the red pepper flakes. Stir constantly for another minute, or just until pink on both sides (take care not to overcook), adjusting the heat to avoid burning the garlic.
4. Add the lemon zest and white wine to the shrimp. Cook and stir about a minute more. Add the lemon juice, cooked pasta, and reserved pasta water to the pan. Toss to combine.
5. Remove from the heat and sprinkle with the parsley. Serve with a drizzle of olive oil and extra red pepper flakes on each serving.

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


Healthy Recipe, Seared Pork Chops with Grapes and Thyme

Those jumbo bags of seedless grapes sold in supermarket produce sections are handy to have around in the crisper for healthy snacking. But there are other ways you can maximize that fruitful bounty. Grapes pair exceptionally well with pork, as demonstrated in the recipe here, adapted from one on the website. To stretch that protein, allow the chops to rest while you make the sauce, then thinly slice the meat against the grain. Chances are, you’ll have plenty for another meal. Serves 2-4.

• 2 thick (bone-in) pork chops, about ¾ pound each
• Salt and pepper
• 1 tablespoon olive oil
• 1 large shallot (or 1 small yellow onion), minced
• 1 large garlic clove, minced
• 2 teaspoons minced fresh thyme leaves (or 12 teaspoon dried)
• 1 cup low-sodium chicken broth
• 1 tablespoon butter (optional)
• 1 ½ cups seedless red or green grapes

1. Preheat the oven to 400 degrees. Pat the pork chops dry with paper towels and season on both sides with salt and pepper.
2. In a large cast iron or other heavy-bottomed skillet, heat the olive oil over high heat. Add the pork chops and cook 3 to 4 minutes per side, or until well-browned.
3. Transfer to the oven and roast 5-8 minutes, just until cooked through (145 degrees on a meat thermometer).
4. Remove from the skillet from the oven and transfer the chops to a plate to rest. Pour out all but 1 tablespoon of fat from the pan and set it back on the burner.
5. Add the shallot (or onion) and garlic; cook and stir until softened, 3 to 4 minutes. Stir in the thyme and cook 1 minute longer. Add the broth, bring to a rapid simmer, and cook until reduced by about a third, or until thickened to a gravy consistency.
6. Stir in the butter, if using, add the grapes, and cook 2 to 3 minutes, or until heated through.
7. If desired, thinly slice the pork from the bone across the grain and arrange slices on each of 2 to 4 plates, reserving any leftovers for another meal. Alternately, place a whole chop on each of 2 plates.
8. Spoon the grapes and sauce over the pork and serve.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at


Healthy Recipe, Creamy Tofu Scramble

Even if you’ve never considered scrambled up a batch of crumbled tofu for breakfast, the skyrocketing price of eggs may have you reconsidering. This easy recipe may earn this plant-based protein new respect. It’s based on one in blogger Gena Hamshaw’s new cookbook, “The Vegan Week: Meal Prep Recipes to Feed Your Future Self.”

While it doesn’t taste exactly like eggs, the texture and appearance are similar and it's satisfying in its own way. A few slivers of red onion, soaked briefly in a pickling solution, add a tangy-sharp counterpoint to the mildly spicy, slightly nutty-flavored tofu. Serves 4. RECIPE HERE – Susan Puckett

Quick Pickled Red Onions:
• ½ cup water
• ¼ cup apple cider vinegar or other vinegar
• 1 teaspoon sugar
• 1 teaspoon salt
• ½ medium red onion, thinly sliced
Creamy Tofu Scramble:
• One 16-ounce block firm tofu
• 2 tablespoons tahini
• 2 tablespoons nutritional yeast
• ½ teaspoon ground turmeric
• ¼ teaspoon kala namak (black salt), optional
• ¼ teaspoon fine sea salt
• 1 tablespoon vegan butter (or regular butter)
• Freshly ground black pepper

1. Make the onions: In a small bowl, whisk together the water, vinegar, sugar, and salt until the crystals are dissolved. Add the onions, stir, and set aside.
2. Make the Creamy Tofu Scramble: Set a tea towel on a large plate, place the tofu block on top, and fold the towel over to cover it. Set a heavy skillet or plate topped with a couple of heavy books on top and let stand for 15-30 minutes.
3. Crumble the pressed tofu into a large mixing bowl. Add the tahini, nutritional yeast, turmeric, kala namak (if using), and sea salt. Mix together with your hands until the tofu is finely crumbled and seasonings are thoroughly blended in.
4. In a large nonstick skillet, melt the butter over medium-low heat. Add the tofu mixture and cook, stirring gently, until the tofu is hot throughout and soft but not liquidy, about 5 minutes.
5. Season to taste with pepper before serving. Garnish with a few slices of drained pickled onion and serve. (Leftover eggs will keep in the refrigerator for several weeks. Leftover tofu scramble can be stored in the refrigerator for up to 5 days, or in the freezer for up to 6 weeks.)

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at


Healthy Recipe, Pantry Pasta “Fazool”

Classic Italian pasta e fagioli is a time-consuming soup, involving chicken stock and multiple ingredients that need prepping and chopping. Here’s a lighter, healthier, short-cut riff, adapted from one in chef Noah Galuten’s “Don’t Panic Pantry Cookbook” (Knopf, $ 35). Serves 4-6. – Susan Puckett

• Salt
• 2 (28-ounce) cans whole peeled tomatoes
• 2 tablespoons extra-virgin olive oil (plus more, for serving)
• 4 garlic cloves, sliced (or more, to taste)
• 8 to 10 ounces pre-washed baby spinach greens
• Freshly ground black pepper
• 1 (15-ounce) can cannellini or other white beans, undrained
• 1 teaspoon dried oregano
• Pinch of red pepper flakes, plus more for serving
• 6 to 12 ounces shell or other small pasta
1 cup packed, roughly torn fresh basil leaves (or 3-4 tablespoons prepared pasta)
• Freshly grated parmesan cheese

1. Bring a large pot of salted water to a boil.
2. Meanwhile, pour the canned tomatoes and their juices into a large bowl and, with clean hands or a potato masher, crush the tomatoes into a coarse, chunky consistency. Remove and discard any hard stems.
3. In a Dutch oven or pot, heat the 2 tablespoons of oil over medium heat until shimmering. Add the garlic slices and cook, stirring, until golden, a minute or two.
4. Increase the heat to medium-high and add the spinach. Season lightly salt and pepper and cook until fully wilted. Add the beans along with their juices, oregano, red pepper flakes (if using) and a little more salt and pepper and allow them to simmer about 5 minutes, or until the liquid thickens a bit and is reduced by about half.
5. Stir the crushed tomatoes into the mixture, season with a little more salt and pepper, and bring the mixture to a full simmer. Cover the pot with a lid and reduce the heat to medium-low and let simmer while you cook and drain the pasta, 10 or 15 minutes.
6. Add the pasta to the boiling water and cook according to package directions; drain in a colander.
7. Stir in half the basil, or the prepared pesto. If serving the soup all at once, add the pasta to the pot. Or if you’ll be having leftovers, add desired amount of pasta to shallow soup bowls and ladle the soup mixture over the pasta.
8. Top with parmesan cheese, a drizzle of olive oil, and a sprinkle of basil and eat immediately with a spoon.

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


Healthy Recipe, Loaded Cauliflower Soup

This creamy vegan soup is light and full of flavor, yet deceptively filling. It’s adapted from one in “The Vegetarian Reset” by VasudhaViswanath, which provides plant-based solutions for vegetarians struggling to curb their carbs in the absence of meat. Here, the Indian-born author replaced most of the lentils in her favorite dal with cauliflower and boosted the protein with a handful of raw cashews. A spoonful of turmeric, a component of curry prized for its earthy-sweet flavor and anti-inflammatory effects, supplies its lovely golden hue. Serves 4. -- Susan Puckett

• 1 tablespoon olive oil
• 1 or 2 jalapeño or other hot green chiles, split lengthwise (remove seeds and ribs if you want to tone down the heat)
• 2 tablespoons grated fresh ginger
• 1 tablespoon minced fresh garlic
• 3 cups water
• 1 medium head cauliflower, trimmed of stem and leaves, roughly chopped
• ¼ cup raw cashews
• ¼ cup yellow moong dal or split red lentils, soaked for 30 minutes and drained
• 1 teaspoon salt, plus more to taste
• ½ teaspoon ground turmeric
• 1 tablespoon chopped cilantro for garnish
• 2 tablespoons fresh lemon juice, plus more to taste
• Freshly cracked black pepper

1. In a medium saucepan, heat the oil over medium heat. Add the chile, ginger, and garlic and sauté a minute or so, or until fragrant, taking care not to brown.
2. Add the water, cauliflower, cashews, lentils, 1 teaspoon of salt, and turmeric, and stir to combine.
3. Raise the heat to high and bring to a boil. Reduce the heat to medium-low, cover, and simmer until the lentils are cooked and the cauliflower and nuts are soft, 20 to 25 minutes.
4. Blend with a hand-held immersion blender until smooth or transfer the mixture to a conventional blender or food processor and puree. Stir in the lemon juice; taste for seasoning and add a little more salt and lemon juice if desired.
5. Ladle into serving bowls, garnish with cilantro and a few grindings of black pepper, and serve. (Store in the refrigerator for up to a week; freeze leftovers in an airtight container for up to three months. Re-blend to restore smooth consistency after defrosting if needed.)

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at

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It’s Fall Prevention Awareness Week!Day 6📢 As for todays.. True!!Many individuals regardless of their age think of stret...
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