RichardKeelor.com | Richard Keelor

Living Longer, Aging Earlier

Tue, 22 Jan 2013 14:06:34 -0500

Most advance industrial populations are living longer, but aging earlier than their predecessors.

I believe there is sufficient empirical evidence to support the hypothesis that modern men and women are aging faster than ever before, and I will be gathering it here.

I define "aging" in physiological terms: loss of muscle mass, reduced bone density, musculo-skeletal degeneration, reduced aerobic capacity, increased and sustained levels of obesity and general reduction in locomotor capacity and joint range of motion. With these physiological changes comes emotional and psychological issues that mimic elderly behaviors.

As a society, we are unprepared for the economic cost and predictable social demands these conditions will provoke. Massive retraining of the elderly to survive and thrive in the last three decades of life have are no longer a luxury. They have become absolutely essential.

If this is a valid observation, it obviously has huge consequences to societies that ignore it. We age longer on average because of infectious disease control and public health interventions like safe water and foods. But we're maxed out now because we are not aging well.

Testimonials

Wed, 30 May 2012 10:08:02 -0400

Dr. "Coach" Richard Keelor...this man changed my life! Being raised by a single mom and moving many times, I was fortunate to land at a school where Dr. Keelor was my sports coach and became my life coach. My life was changed forever. Not only did I become a much better athlete, I became a better man, son, brother and participant in the community.
To this day, I carry the "Life Lessons" taught to me by this remarkable individual. Dr. Keelor's knowledge, leadership, dedication, motivation and, most of all, caring and understanding gave me life skills that I live by everyday.
We all experience challenges throughout our lives. We need tools to help see us through. Dr. Keelor gave me the 'Life Tools" needed to meet these challenges and move forward as a stronger, more productive individual. I have and always will keep passing these lessons on to everyone throughout my lifetime. With sincere respect and appreciation,
— Kenny Gazin

Dr. Keelor,
I wanted to write to personally thank you for helping me devise a workout program. I completed my first week of the program (that you discussed with my father via telephone) and I am enjoying it. I think this program is very doable (though challenging) and I will work hard at it.
— Scott Zycher
(Note: Scott's dad, Ben "The Bear" Zycher, was a key member of the Beverly Hills High School football team I coached in the late '60s that went from zero wins for several years pre-Keelor to league championships.

Coach Keelor:
My PTA [see PTA FAQ for more information] is more today and progressively increasing. I was more stiff this morning and progressively throughout today…. I do believe that I have an adequate weight at this beginning of a new routine, as you've instructed. My PTA feels just right primarily due to my base DB program exercises that I've been doing for about four months or so. Thanks again for this beginning program!
— Sam Lee

Frequently Asked Questions

Thu, 24 May 2012 13:15:02 -0400

Stretching

Cats do it. So do dogs, horses, giraffes, chimps and …

Continue reading Stretching

Nov 9, 2012

Fat Loss

The Metabolism Myth

"There's no biologic reason to get fatter as you grow older," writes Clarence Bass is this excellent short …

Continue reading The Metabolism Myth

Aug 24, 2012

What and How To Eat

What you eat and drink is really not all that complicated. A nutritionist will argue this point. But I …

Continue reading What and How To Eat

Jul 23, 2012

Strength Training

Eccentric/Concentric

The "eccentric" phase of muscle action is generally …

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Jul 18, 2012

PTA Scores

What Is a PTA Score? I've never heard it used by previous …

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May 26, 2012

Jul 18, 2012

Be Active America

Wed, 16 May 2012 09:56:01 -0400

Are you as tired of losing the fight against obesity—and its repercussions—as I am?

I've been on the front lines of the fight to make us a fitter nation for more than 50 years. I'm appalled to report that we've been getting our (even fatter) butts kicked.

in the process, we've created a multibillion-dollar sicknesscare industry—medical interventionists, Big Pharma, hospitals and nursing homes–that treat the symptoms of chonic diseases we can prevent by moving our bodies vigorously and regularly and by eating well.

Let's do something about it.

You may think you see progress in developments such as youth soccer programs, an organic garden at the White House and TV shows such as "The Biggest Loser" but they are smoke-and-mirror answers to the real problems.

The bottom line: We are getting fatter, faster.

Here's what we need to do as individuals, family members, citizens, educators and business people :

1. From childhood into advanced old age, we must get off our butts and start moving in appropriate, sustained and vigorous exercise programs.

Quips & Quotes

Sun, 08 Apr 2012 09:05:22 -0400

Over the years, I've had a lot to say about health, fitness, sickness care and the state of our under-active, over-fat society. Here are a few of my pithier observations, as well as some favorite quotes from others.

All fitness starts between the ears.

The best time to workout is anytime you do it. The worst time is when you have some phony notion that it's too early, too late, too cold, too hot or you're too tired. You have more important priorities, and/or, it won't matter if I miss this one. Winners workout daily and pretend they love it until they do.

"Dr. (Deepak) Chopra says a shift in the attitude or paradigm of the medical model is essential. From the traditional model that just approaches disease, into a model that cultivates health." —Marianne Williamson to Oprah Winfrey

Health is more infectious than disease and it ripples outward to heal the planet, one soul at a time. So stay centered in your truth and just be.

You might as well fall in love your body; you can't divorce it!

Remember, unlike a car battery, your muscles do not store energy or the effects of training. They require 3 to 4 workouts a week to grow and maintain maximum function and integrity. There's an old saying: "Use it or lose it."

Don't get mad, get fit!

"You can't turn back the clock, but you can wind it up again!" —Bonnie Prudden

It is not uncommon for those who discover personal power to choose health over dis-ease, to become solicitous, even well-intended, recruiters to spread the 'fitness gospel.' But, in truth, it is unnecessary to say a single word. Instead, just be mindful of you personal well-being. It will generate positive energy and attract others wherever you travel.

It is not attention to lack of wellness that makes you sick. It is attention to the lack of many things…. Chronic attention to unwanted things holds you in a place of disallowing your physical well-being, as well as disallowing the solutions to other things you are focused upon. If you would focus your attention upon the experience of physical well-being as much as you focus upon the absence of it, not only would your recovery come quickly, but maintaining your physical well-being and balance would also be easy. --- Abraham

Love life long enough to live it fully!

It's not the huge strides made by the occasionally famous, but the day to day repetitious work by the stout-hearted that builds empires.The mere fact that one of God's children is making a commitment to be a good steward of their magnificent body, empowers others to do likewise without so much as a word spoken. Therefore, a commitment to yourself ripples outward and empowers others. They, in turn, influence their families and friends. Consequently, living well yourself helps heal the planet.

Live as long as you want, and want to as long as you live!

The mere fact that one of God's children is making a commitment to be a good steward of their magnificent body, empowers others to do likewise without so much as a word spoken. Therefore, a commitment to yourself ripples outward and empowers others. They, in turn, influence their families and friends. Consequently, living well yourself helps heal the planet.

Getting fit isn't difficult. I've done it thousands of times!

For every effect there is a root cause. Find and address the root cause rather than try to fix the effect, as there is no end to the latter.
—Celestine Chua

The greatest way to go is as healthy and late as possible!

Imagination is one of God's greatest gifts to our species. Then comes expectations, which eventually give way to manifestation. The "eventually" part is the faith-testing time and it takes as long as it takes.
This truth particularly applies to changes in personal health and fitness.
Visualize yourself as changing for the better. That will make the effort to do so less difficult. Then expect and accept the little changes and small victories, such as several workouts without a miss. Ignore the boredom, soreness, self-doubts. Then glory in the manifestation of what happens when you cooperate with the Divine Mind for your highest good.

Dialogues

Thu, 09 Feb 2012 17:02:20 -0500

Q&A With Sam on Pain, Massage and Changing Routines

Sam wrote on Aug. 23, 2012:
Coach,
I went a little …

Continue reading Q&A With Sam on Pain, Massage and Changing Routines

Aug 24, 2012

Ask Da Coach

Is It "Game Over" For Obesity?

As a long time soldier in the battle against obesity I wanted to know if you are worried about a trend I am noticing and wonder if you see it also. Being obese is starting …

Continue reading Is It "Game Over" For Obesity?

Feb 20, 2013

How Much Should I Lose?

I have started cycling again and am training hard to lose weight so that I can improve my speed. What would be a healthy weight-loss goal for a six-week period? — Jason

…

Continue reading How Much Should I Lose?

Jul 23, 2012

A Conversation with Richard Best

This email correspondence with a visitor to this site, …

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Feb 9, 2012

About Meditation

Sat, 21 Jan 2012 20:05:48 -0500

Guidelines and Tips

1. Begin with stretching activities such as yoga and deep breathing exercises.

2. Unplug the phone and put away your cell. Your top priority is quieting your mind.

3. Get in a comfortable position with loose clothing and practice emptying your mind.

4. Even if you have prior experience with mediation, listen to Part One (tracks 1 to 4) for review.

5. Part Two (track 4) uses a song-chant format. Try to develop a personal song-chant of your own.

6. Part Three (track 5) is very short. It explains how to transition to independent mediation.

7. Part Four (tracks 6 to 10) are exclusively mediation background music and sounds.

8. Many prefer to fast 8 or more hours prior to mediation.

9. Listening to mediation music while driving is not desirable.

10. Have a notebook and pen handy to record whatever come to your mind.

The term “meditation” means many things to different people and has been practiced as a formal element of major religions throughout history. One does not have to practice any particular religion to incorporate the type of meditation being suggested in Holy Moments. In fact, some who practice mediation regularly often refer to their spiritual source as their Higher Power or simply God. For the purpose of this CD, a Christian orientation is used.

Basically, the techniques suggested here conform to what is often referred to as “New Age meditation.” This simply means learning how to quite the mind. While this may sound simple at first, it really is quite difficult for many and requires serious practice to achieve.

Most of us are conditioned from an early age to incessantly process our thoughts, make judgments and comparisons and rehearse what we intend to say or accomplish to achieve our goals, wants and needs.

This “head chatter” includes what we love, fear, desire—as well as our anger, shame, joy and happiness—in an endless stream of thought.

Bio

Sat, 21 Jan 2012 19:42:34 -0500

Richard Keelor, Ph.D., has served at all levels in the health promotion and physical fitness profession including ten years as Director of Program Development for the President’s Council on Physical Fitness and Sports. In 2008, he was awarded the Council’s Lifetime Achievement Award (click on 2008 box in the middle of the page).

He began his career as football and wrestling coach of Beverly Hills High School where in 2010 he was the first to be honored with the Beverly Hills High School Athletic Alumni’s Polaris Award for his lasting contribution to the school’s championship athletic program.

Richard has conducted more than 200 regional and national fitness and health promotion clinics, including four White House Sport Medicine Conferences. He has appeared on the "Today Show" and "Good Morning America" and was awarded the U.S. Jaycees Healthy American Fitness Award in 1984.

Richard is President & CEO of Health Designs International, a consulting and training organization specializing in building healthy communities and organizations. His interest in personal well-being led him to incorporate meditation as a fundamental health skill to empower groups and individuals achieve emotional balance and spiritual awareness.

Hawk Littlejohn's Sacred Flute

Sat, 21 Jan 2012 18:15:05 -0500

continued from home page

I was flabbergasted at what I saw. First, the breather was . . . what was it? It was long and narrow, black on bottom and ivory white on top. The top came to a point. And there was this stunning inlay of a full buffalo head with horns carved into the flute barrel and filled with crushed colored stone. More inlays circled the barrel and ran the full length of from top to bottom. It was simply stunning in appearance. I was almost afraid to play it. It was a magnificent piece of art and played with a deep, haunting sound.

I called Hawk immediately to thank him and ask about the buffalo engravings, and particularly the breather. He explained that he and his brother were on horseback hunting out west. They followed a canyon to a dead end where they discovered a large buffalo skeleton (American bison). The horns remained fully intact. Hawk took one and his brother took the other. Hawk cut this horn in half, shaping one piece into a breather, topping it with ivory. From that day on, it has been known as the “Sacred Flute.”

'Holy Moments'

Fri, 13 Jan 2012 17:37:55 -0500

Amazing Grace

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Click on the free Mp3 file of "Amazing Grace" above to hear a sample of the wood flute music from my "Holy Moments" CD, which is available for $17.99 (which includes postage to any addess in the U.S.). Contact me in the email form to the right for more information, or place a secure order via PayPal.

"Sacred Moments" begins with four guided meditations that, if you are ready, will help you to make a transition from prayer (talking to God) to meditation (listening to God). Here is the first track:

Introduction to Guided Meditation

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On Part One (tracks 1 to 4_ you will learn breathing and relaxation techniques to empty your mind of all distracting thoughts and ego chatter. All words and directions have come directly from previous meditations found in my book, Holy Moments.

Part Two (track 4) is a transitional track using a “song-chant” called “God is My Source” as a way of maintaining a state of bliss through repeating a simple thought expressed as a personal song. Try it yourself. Create your own affirmation song-chant. It can calm nerves, reduce anxiety and generally assist in regaining your present moment emotional/spiritual balance in times of distress, anxiety, anger or fear.

Part Three (track 5) is a short transition to totally independent mediation and is followed by five tracks of pure mediation music with environmental sound elements. You are encouraged to welcome God’s presence in the present moment. First step? Demand ego’s departure. Then welcome spirit in. When you feel ready, take pad and pen and begin to write. Don’t think, just write. Do not be either amazed or disappointed. Be committed and persistent.

Somadynamics Blog

Fri, 09 Sep 2011 09:41:45 -0400

Somadynamics means "ever-changing body" or "body in constant change." The heart, lungs, skeletal muscle, posture, gut and butt change over the years BUT the rate of change and the dynamics of change are due much more to the personal choices we make than to advancing age. The physical capacity of the body diminishes with disuse, not years lived to the extent that most people assume.

For example, we can mimic all the conditions of the elderly in healthy robust young people through extended enforced bed rest. Conversely, we can increase muscle mass, reduce the percent of body fat, and enhance flexibility, balance and the sense on well-being in older subjects well into the eighth decade and beyond.

In this blog, I explore somadynamics in the context of our inner selves—the Greeks were the first to correctly recognize the vital interconnection of mind, body and spirit—as well as advocate for restoring sustained and vigorous physical activity to our daily routines. It saves lives and money and makes us feel better in the process.

Videos

Fri, 09 Sep 2011 09:41:26 -0400