11-5-1: Can't Run With The Kids

The Rangers went to a hockey game and a track meet broke out. The Blueshirts struggled to keep up with the young talent that Washington has done so well to stockpile. If not for that Swedish goaltender guy, they would have been blown out by the Caps, rather than falling just 3-1.

The most unfortunate thing that we are finding out about this team is that Henrik Lundqvist can't play on the power play. Yes, the lone Ranger goal tonight came with the man advantage but that was Tom Poti being Tom Poti by knocking in a goal on his own team. When the Rangers were gifted the perfect opportunity to at least force overtime with a power play in the waning minutes of the game, the special team was completely impotent - even when they went up 6-on-4 with Hank on the bench.

I have said that the Rangers record has been misleading and I am sadly being proven right. Don't be fooled by the trouncing of Tampa they other night, this is not a top flight team in Broadway. Most of the pieces may be there, but they aren't playing like it.

*The lone exception of that being Hank. His save on the wide-open Ovechkin in the slot was fantastic and seeing Ovie celebrating prematurely, then sitting there on the ice in shock was even better.

*You would think that having Hank mean so very much to the fortunes of the team, they would return the favour and protect him but they don't. In this one he was viciously ran twice and there was absolutely no retribution.

*Speaking of that, this goes back to the last game - without the instigator penalty and with the tighter calling of the rules, there is no protection for goaltenders. Tom Renney holds a tight rein on their physical play and will not allow his team to play tough, especially if it could result in a game misconduct. After Hank got knocked over, the first thing the Rangers should have done was run Johnson. When Voros finally made contact with Johnson, it was late in the period and it was Johnson's fault, as he was out of the crease. Unlike the power play, the Rangers penalty kill has been stellar so there should be little apprehension when it comes to sending a message. Too bad that isn't how Renney operates ...

*One guy who has continued to play tough has been Ryan Callahan, but the kid has to get more confidence in his shot. He too often defers to his linemates and he had a good first period break broken up by trying to feed Scott Gomez - who can't seem to score nowadays anyway, even if the puck had made it across the ice to him. He played 24 minutes, more than any other player in the game, and had just one shot on net. And he is getting paid how much?

*Chris Drury put in a hat trick against the Bolts so you would think it would have done wonders for his confidence but his half-assed attempt at the penalty shot was shameful. He barely made a deke and didn't seem to see Johnson coming as he reached out with the poke check.

*It is pathetic that the officiating is playing such a big part in deciding most every game nowadays. How Alex Semin was not called for goaltender interference when he made absolutely no attempt to avoid the goaltender is beyond me - the refs have called it on the Rangers for even less contact several times this season. Had Semin been sent to the box, then Poti would not have had a chance to score what would have been the game-winner. I don't ask for the officiating to work for the Rangers, I just ask that they do their job.

*Interesting stat of the game? Brandon Dubinsky went 1-12 at the faceoff dot. What happened to this kid? Is he broken up that his governor didn't make it to the White House?

*As frustrating as watching this loss was, it is a lot better than what the Islanders' five fans are struggling through. They stink. They've blown leads in four of their last five games to lose. Painful and pathetic. I almost feel bad for them. Almost. (Not really.)

*How is it that on a team with Gomez, Drury, Markus Naslund and Nik Zherdev that the best scoring chance that the Rangers got was by Colton Orr?

*PHW Three Stars
3-Boyd Gordon - one assist.
2-Henrik Lundqvist - 25 saves.
1-Brent Johnson - 28 saves.

Scotty Hockey Three Stars
3-Hank - He managed to keep his head and keep the Rangers in the game despite getting hit twice and getting screwed on both Caps goals.
2-Alex Ovechkin - It didn't matter that Ovechkin didn't get on the scoresheet because he did everything else. He was a constant threat, he laid down big hits and he probably saved a goal by hooking Drury on that shorthanded breakaway.
1-Alex Semin - The other Alex had a goal, an assist, and a good hit on the goaltender that he got away with. That's like a Sean Avery Hat Trick or something.

 11-5-1: Can't Run With The Kids - A Comprehensive Guide to Mid-Life Fitness

As we journey through life, there comes a point for many of us when we start to notice some changes in our bodies. The energy levels we once took for granted seem to dwindle, and the youthful agility we once had begins to elude us. It's a phenomenon that's often referred to as the "11-5-1" syndrome, and it can be a source of frustration and concern for many individuals approaching middle age. In this article, we will explore the concept of 11-5-1, what it means, and how you can stay fit and active as you navigate this phase of life.

What is 11-5-1?

The term "11-5-1" is a simplified way of describing the physical changes that many people experience in their 40s and 50s. It's not a medical diagnosis but rather a colloquial term used to highlight three significant aspects of this stage of life:

11 Hours of Work: As we advance in our careers, responsibilities often increase, and work-life balance can become more challenging to maintain. The average person in their 40s and 50s tends to spend approximately 11 hours a day on work-related activities, leaving less time for personal pursuits, including exercise.

5 Extra Pounds: It's common for individuals in their 40s and 50s to notice a gradual weight gain of around 5 pounds. This can be attributed to a slower metabolism, changes in hormones, and a decrease in physical activity.

1 Hour of Exercise: Despite the busyness of life, experts recommend at least 150 minutes of moderate-intensity exercise per week, which equates to roughly 1 hour of exercise per day. Unfortunately, many people in their 40s and 50s find it challenging to dedicate this amount of time to fitness due to work, family commitments, and other responsibilities.

Now that we have a basic understanding of what 11-5-1 represents, let's delve into each component and discuss strategies to address these challenges while maintaining a healthy and active lifestyle.

The Challenge of 11 Hours of Work

Why Does Work Take Up So Much Time?

In our 40s and 50s, our careers often reach their peak, and we may find ourselves in demanding roles with increased responsibilities. Long hours at the office or the pressure to excel in our careers can leave little time for other pursuits, including exercise.

Strategies for Balancing Work and Exercise

Prioritize Physical Activity: Just as you schedule work meetings and appointments, prioritize your exercise time. Treat it as an essential part of your day, not an optional activity. Consider it an investment in your overall well-being.

Set Realistic Goals: Understand that you may not be able to spend hours at the gym each day. Instead, aim for shorter, more intense workouts or incorporate physical activity into your daily routine, such as taking the stairs instead of the elevator or walking during phone calls.

Leverage Technology: Use fitness apps and wearables to track your activity and set reminders for exercise breaks. These tools can help you stay accountable and make the most of the limited time you have.

Workplace Wellness: Encourage your workplace to promote employee wellness by providing access to fitness facilities or organizing group fitness activities during lunch breaks. Many employers recognize the benefits of a healthy workforce and may be willing to support these initiatives.

Dealing with the 5 Extra Pounds

Why Does Weight Gain Occur?

Several factors contribute to weight gain in your 40s and 50s, including:

Metabolic Changes: Your metabolism naturally slows down with age, which means your body burns calories at a slower rate.

Hormonal Changes: Fluctuations in hormones, especially in women during menopause, can lead to weight gain, particularly around the abdomen.

Lifestyle Factors: As responsibilities increase, you may find it harder to maintain a consistent exercise routine, and dietary habits can be affected by stress and time constraints.

Strategies for Managing Weight

Dietary Awareness: Pay attention to your diet and make healthier choices. Focus on whole foods, lean proteins, fruits, and vegetables while limiting processed foods, sugary snacks, and excessive calorie intake.

Portion Control: Be mindful of portion sizes to prevent overeating. Using smaller plates and utensils can help regulate portions.

Regular Exercise: Prioritize physical activity as discussed earlier. Regular exercise not only burns calories but also helps maintain muscle mass, which can counteract the slowing metabolism.

Strength Training: Incorporate strength training into your fitness routine. Building muscle can boost metabolism and help maintain a healthy weight.

Stress Management: Find effective ways to manage stress, such as mindfulness meditation, yoga, or deep breathing exercises. Stress can contribute to emotional eating and weight gain.

Making Time for 1 Hour of Exercise

Why Is It Essential?

Regular exercise is crucial for maintaining physical and mental health, especially as we age. It helps prevent chronic diseases, enhances mood, boosts energy levels, and improves overall quality of life.

Strategies for Incorporating Exercise into a Busy Life

Shorter, Intense Workouts: High-intensity interval training (HIIT) and circuit workouts can provide excellent results in a shorter amount of time. These workouts can be completed in as little as 20-30 minutes.

Multitasking: Combine exercise with other activities. For example, take a brisk walk during your lunch break or do bodyweight exercises while watching TV.

Plan and Schedule: Plan your workouts in advance and schedule them as non-negotiable appointments in your calendar. Consistency is key to making exercise a habit.

Family Fitness: Involve your family in your fitness routine. Activities like hiking, biking, or playing sports together can be both fun and physically rewarding.

Join a Group: Consider joining a fitness class or sports league. The social aspect can make exercise more enjoyable and help you stay motivated.

FAQs about 11-5-1 and Mid-Life Fitness

1. Is it too late to start exercising in my 40s or 50s?

No, it's never too late to start exercising. Even if you've been sedentary for years, beginning a fitness routine can have significant benefits for your health. Start slowly, and gradually increase the intensity of your workouts under the guidance of a healthcare provider if needed.

2. How can I stay motivated to exercise when I have a busy schedule?

Motivation can be challenging, but setting clear goals, finding an exercise routine you enjoy, and enlisting the support of a workout buddy or personal trainer can help keep you on track. Remember the long-term health benefits of exercise.

3. What types of exercise are best for middle-aged individuals?

The best types of exercise are those that you enjoy and can stick with. However, a well-rounded fitness routine should include cardiovascular exercise (e.g., walking, jogging, swimming), strength training (e.g., weightlifting, bodyweight exercises), and flexibility training (e.g., yoga, stretching).

4. Can I lose weight and build muscle in my 40s and 50s?

Yes, you can lose weight and build muscle at any age. It may require more effort and consistency, but with the right diet and exercise plan, it's entirely possible to achieve your fitness goals.

5. Are there any health concerns I should be aware of when starting an exercise routine in mid-life?

Before starting any exercise program, especially if you have underlying health conditions, it's advisable to consult with a healthcare professional. They can help you develop a safe and effective fitness plan tailored to your specific needs.

The 11-5-1 phenomenon may pose challenges to maintaining a healthy and active lifestyle in your 40s and 50s, but it's by no means an insurmountable obstacle. With dedication, smart planning, and a commitment to your well-being, you can continue to lead an active, fulfilling life as you age. Remember that the journey towards fitness is a marathon, not a sprint, and the benefits are well worth the effort. Embrace the changes that come with age, and use them as opportunities to redefine what a healthy and active lifestyle means to you.