EPIC Fitness, LLC

07/25/2025

Men in Midlife Need Strength Training, Too
For men in their 40s, 50s, and beyond, strength training isn’t just about building muscle — it’s about staying strong, energized, and independent as testosterone levels naturally decline.
Starting around age 30, testosterone levels drop by about 1% per year. Over time, this can lead to fatigue, increased belly fat, reduced muscle mass, low libido, brain fog, and even mild depression.
The good news? Strength training can help.
“Strength training boosts testosterone levels naturally,” says Dr. Shawn Arent, professor of exercise science at the University of South Carolina. “It helps men maintain muscle mass, bone density, and overall vitality as they age.”
Lifting weights also improves metabolism, blood sugar control, and mental sharpness — key factors in aging well. Even two sessions a week can help reverse muscle loss and reignite confidence.
Longevity expert Dr. Peter Attia says, “There is no drug that can do for you what strength training does.”
If you’re wondering about your testosterone levels, talk to your doctor. A simple blood test can reveal if you’re low, and your provider can help you explore options — including lifestyle changes like exercise, sleep, stress reduction, and possibly medical therapy.
However, regardless of your current levels, strength training is a smart and proven way to age with strength and purpose.
Let me help you get started safely and effectively. Your future self will thank you.

07/24/2025

Healthy Recipe, Sunshine Salad
Oranges help to brighten up this tasty veggie salad. It is quick and easy to make. Just toss the ingredients in a bowl and top it off with your favorite vinaigrette. Serves 5.
Ingredients
• 5 cups spinach leaves, packed, washed, and dried well
• 1/2 medium red onion, sliced thin
• 1/2 medium red bell pepper, sliced
• 1 medium cucumber, sliced
• 2 medium oranges, peeled and chopped into bite-sized pieces
• 1/3 cup "lite" vinaigrette dressing (around 15 calories per tablespoon or less)
Nutrition
Per serving: 82 calories; 4g fat; 179mg sodium; 12g carbohydrates; 3g fiber; 2g protein

07/16/2025

07/14/2025

Monday Motivation!

07/11/2025

3 Tips for Ache-Free Nights
Sometimes we might struggle to fall asleep because of stiff joints or tight muscles. We might wake up with aches in our hips, back, or feet.
A few simple bedtime habits can make a big improvement.
“Many of the people I work with just assume pain at night is part of aging,” physical therapist Shayna Gross says. “But often, it’s about how you prepare your body for sleep.”
Here are her top three tips to reduce pain and improve your sleep:
1. Stretch Your Hips and Lower Back
Gentle stretches like a figure-four or child’s pose can help loosen tight muscles and ease joint tension. Just a few minutes before bed can go a long way.
2. Roll Your Feet on a Ball
Use a lacrosse ball, massage ball, or even a tennis ball. This stimulates your fascia (connective tissue) and can calm your nervous system, helping your whole body relax.
3. Adjust Your Pillow Placement
Support your joints while you sleep. Try placing a pillow between your knees if you’re a side sleeper, behind your back for support, or under your ankles to reduce strain on your lower body.
“Small movements can lead to better rest — and less pain in the morning,” Shayna says.
Keep moving throughout the day and include resistance training if you really want to move, feel and look better.

07/10/2025

Healthy Recipe, Fifteen-Minute Laksa
Laksa is an aromatic noodle soup popular in Southeast Asia that typically starts with a spice-infused coconut broth base and finishes with protein and vegetable toppings. In her cookbook, “Craveable: All I Want to Eat,” Seema Pankhania distills this dish down to a few kitchen staples that can be tossed together in minutes. A jar of Thai red curry paste is her secret weapon; splashes of fish sauce and soy sauce round out the flavors. A couple of eggs and whatever tender green veggie you have on hand completes the dish. Toss in shrimp, fish chunks, bean sprouts or herbs if you happen to have them. Serves 2. – Susan Puckett
Ingredients
• 2 eggs
• 1 tablespoon avocado or other neutral oil, or more, as needed
• 2 tablespoons Thai red curry paste (or to taste)
• 1 (14-ounce) can coconut milk
• 1 tablespoon fish sauce
• 1 tablespoon soy sauce
• ½ teaspoon sugar
• 6 to 8 ounces instant ramen noodles (2 packs)
• 2 or 3 cups tender green vegetable such as chopped Napa cabbage, bok choy, sugar snap peas, spinach, or asparagus (trimmed and cut into 2-inch pieces)
• Sliced scallions for serving (optional)
Instructions
1. Set a medium-size pan on one burner and a medium-size pot ¾ full of water on the other.
2. Bring the water to a boil over high heat. Add the eggs and let boil for 6 minutes. Transfer the eggs to a small bowl to cool but keep the water boiling. Peel the eggs when they’re cool enough to handle and cut them in half.
3. Meanwhile, heat the oil in the pan over medium heat and swirl to coat. Add the curry paste, cook and stir for 2 minutes, then add the coconut milk, 2 cups of water, fish sauce, soy sauce, and sugar.
4. Add the green vegetables to the simmering coconut-curry broth in the pan and ramen noodles to the boiling water in the pot.
5. Cook the noodles for 2 or 3 minutes until tender, or according to package directions, then drain in a colander. Cook the vegetables for roughly the same amount time, until tender. Taste the broth and add more chili paste if desired.
6. Divide the noodles between two bowls and ladle the broth and vegetables over the noodles. Top each with two egg halves and the chopped scallions, if using. Serve each with chopsticks and a soup spoon.