The Perfect Hard Boiled Eggs

The Perfect

I had the most amazing thing happen to me a few weeks ago.  I made the perfect hard boiled eggs.  They peeled so easily, and they just looked beautiful.  I’ve been trying different recipes for years, and I couldn’t find one that worked.  Every time I made them, half of the egg would end up sticking to the peel.  It was really frustrating and very wasteful. Well, not anymore. 

If you’re still searching for the perfect hard boiled egg recipe, look no further.  I’ve included the recipe here.  As you can see, I put vinegar in the water.  I had never done that before, so I think that’s what made the biggest difference.  

If you try this recipe, please let me know how it works for you.  If they’re anything like mine, you’ll want to take a picture of them because they’ll just look so great!



Easy Peel Hard Boiled Eggs

  • Add 1 T vinegar (I used apple cider) to a pot of room temp water
  • Boil
  • Add eggs to boiling water
  • Cover and lightly boil for 14 minutes
  • Remove from heat and immediately put the eggs in a bowl of ice water
  • Let the eggs cool there completely (about 20-30 minutes)
  • Peel right away once the eggs are cool and store in the fridge



Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!



Wellness Wednesday…Virtual Doctors


Wellness Wednesday, and I hope you are well this Wednesday! I hope you are not in need of what we’re discussing today – online doctors. More formally, this trend is called telemedicine.   It’s growing in popularity, so let’s look at how it works.

VirtualDoc_TSk-507271659Telemedicine services use an online platform to provide doctor consultations to its customers. Many of these companies use a live, on-demand video feature that allows you to talk and see the doctor directly. Some companies also provide a phone consultation without the video component. Now, obviously, some conditions cannot be treated this way, but doctors can diagnose many conditions based on your symptoms. These are things that are urgent-care in nature instead of a true emergency. These would be conditions like the flu, pink eye, or strep throat. These virtual doctors can diagnose and write a prescription for you right in the comforts of your own home. Doesn’t that sound convenient? If you didn’t have to physically go to the doctor’s office and sit in a waiting room full of sick people, doesn’t that sound nice?

Today we’re going to look at 3 telemedicine companies. Each offers something a little unique. There are many other options out there, though, so do your research if you’re interested. This will give you an idea of what to look for.



Amwell works great for urgent-care conditions and has experienced doctors available anytime – 24 hours, seven days a week. Using a streaming app or phone call, you can connect directly with a doctor for a consultation.   Urgent care visits cost $69. This is where they treat conditions like the flu, sinus infections, strep throat, UTI, and more. Once you have been diagnosed, the doctor can send your prescription to your local pharmacy for pick-up. Many insurance companies are starting to cover these visits too, so your copay might be less than the $69 flat rate. Visits typically run 10 minutes, which is about the national average for these common conditions.

Amwell also provides visits for therapy, psychiatry, and specialist services. These range in price from $85 or $199. Check out the Amwell website for the full list of services offered.



Doctor on Demand

Doctor on Demand has many similarities to Amwell. They treat urgent-care conditions and are available 24/7. They have a flat rate of $75, even if you are uninsured. They also offer therapy visits at $79, and psychiatry visits at $229 for the initial consultation. The thing that makes Doctor on Demand unique is the preventative care services they offer. For example, this feature offers lab screenings. You choose a local lab to have your blood drawn, and Doctor On Demand will review the results and make suggestions for preventative health measures. The doctors can also prescribe medication to help you quit smoking, lose weight, and more. They treat depression, addictions, social anxiety, and workplace stress.




If you’ve recently been diagnosed with a new condition or your doctor wants you to have surgery, you might be interested in getting a second opinion. If so, 2ND.MD might be for you. They have specialists in over 120 medical fields from some of the most prestigious hospitals in the world.

After you receive a diagnosis from your primary physician, you can set up a virtual consultation to have another specialist look over your medical records. With this service, you will work with a dedicated team that handles your case from the beginning to end. While it’s not cheap, it’s often more affordable than scheduling an in-office appointment with a local specialist. The rate is $3000 per consultation. Insurance coverage is not discussed on their website, though, so you’ll need to contact the company for more information.


As you can tell, there are lots of options in the online medical world, and I expect this trend will continue to grow. Who knows where we’ll be in another 10 years.


Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!



New Options in Medicine


Welcome to spring! As we move into the second quarter of the year, I’m excited to continue bringing you Wellness Wednesday articles. Today I want to share some new trends in the healthcare system – specifically doctor visits.

How is your relationship with your doctor? If you’re like most, you have more than one doctor.   Do they all work together, or do you feel like the right hand doesn’t know what the left is doing? What are some of your biggest challenges with the health care you’re receiving? Is it the cost, the limited time you get with the doctor, the long wait times to see your doctor? As I continue to research this topic, I’d love to hear your stories and concerns when it comes to your health care. Please help me learn from your experiences.

VirtualDoc_TSk-507271659If you do have concerns, you might be interested to learn about some of the new options in medicine. As you know, the system is not perfect. Because of this, alternative programs are becoming available, and we’re going to look at two areas that are growing in popularity. Today we’ll discuss concierge doctors and next week we’ll look at online doctor services.


Concierge Doctors

Concierge doctors are also referred to as concierge medicine, membership medicine and direct primary care. Most simply put, this is a subscription-type service where you pay a monthly, quarterly, or annual fee for a wide assortment of enhanced services. This may include things like unlimited office visits, same-day or next-day appointments, personalized service, and a greater access to your doctor – in person or by phone, email, text, and web video. The subscription fee is not typically covered by insurance, so the patient has a direct financial arrangement with his or her doctor. There are no third-party insurers in the middle dictating treatment decisions.   Most patients do still carry insurance, though, to cover circumstances such as hospitalizations and surgery.


Although it might sound like you’ll be paying more out-of-pocket for membership fees, this new model works surprising well for both patients and doctors. It provides many benefits.

Patient Benefits

  • You can see your doctor as often as you wish – and not just when you’re sick. By going regularly, you can prevent getting sick in the first place.

Money and pills on cash

  • You SAVE $! Because preventative care is the main attraction of this practice, concierge medicine actually reduces costs as much as 20%. It does this by keeping you healthier and out of the hospital.


  • If you are someone who has a high-deductible health plan, you might avoid doctor visits because you can’t afford the high out-of-pocket expense. A subscription service might be a better, more affordable, option.


Doctor Benefits

Did you know traditional primary care doctors handle anywhere from 2500 to 4000 patients a year, spending an average of only 15 minutes with each one? It’s a volume business where the doctors are compensation for services.

healthcare-doctor-with-tabletConcierge doctors, on the other hand, have more time. They typically have anywhere from 500 to 1000 patients, and they don’t have to deal with insurance companies. Because their income comes from subscription instead of services, they don’t need as many patients. They can spend that extra time providing quality care, helping their patients reach their health goals instead of just fixing their current problems.


Membership Fees

So, how much does this cost anyway? Unfortunately, the answer isn’t clear-cut, and prices can vary from doctor to doctor. An individual might pay anywhere from $35 to $100 per month; however, prices can also reach upwards of $5000 for the entire year. If it’s something you’re interested in, start researching options in your area. Remember, not all doctors and practices charge the same. If you’re not satisfied with the first group you contact, keep looking to find someone who might have a program that works better for your budget.


As you can see, this type of subscription service has many benefits. Everyone I know who uses a concierge doctor is very pleased with the service. I’ve only heard positive things about it, so it might be worth researching.


I’d love to know if you’ve tried this type of model and how you like it. Feel free to email me at anytime. Next week we’ll look at some of the choices you have when it comes to online doctor services. Until then…

Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!



8 Chair Yoga Poses for Seniors


Good morning! We made it to the middle of the week. I hope it’s a great one for you. This Wednesday, we’re going to complete our yoga series. I’m excited to share with you my 8 favorite chair yoga poses.   Whether you don’t want to get on the floor, or you want a quick pick-me-up at work, these moves will give you a great stretch. In addition to the flexibility benefits, you’ll also enjoy the health benefits we discussed a few weeks ago. That’s right – things like better sleep, better breathing habits, less stress, and a heightened sense of well-being. Let’s get started.


Chair Cat-Cow  

If you’ve been attending my Sit N Fit class at Roser Church, you’re familiar with this move. Here’s how it works:

Yoga Chair Pose


Yoga Chair Pose



  • Sit with both feet on the floor with your hands on your knees.
  • Inhale as you arch your back and bring your shoulders back. This is the cow position.
  • Next, exhale as you round your back, bringing your chin down to your chest. This is cat position.
  • Continue moving through cow (as you inhale) and cat (as you exhale) for at least 5 breath cycles.


Seated Side Bend

This pose will help you stretch out the side of your body and can help relieve muscle tension in your neck, shoulders, and upper back.

Yoga Chair Pose

Side Bend

  • Start by holding onto the right side of your chair.
  • Inhale as you reach your left arm up overhead.
  • Exhale as you bend over to your right side.
  • Inhale to sit up nice and tall with your arm still extended straight overhead.
  • Exhale as you bring your arm down.
  • Repeat on the other side.


Chair Forward Bend

This one will feel great on your lower back!

Chair Yoga Pose

Forward Bend

  • Inhale as you sweep your arms up overhead.
  • As you exhale, sweep your arms down to the side and fold forward allowing your hands to touch the floor (if they reach) and your head to hang heavy.
  • As you inhale, sit up while sweeping your arms up overhead.
  • Repeat this movement several times as you raise your arms and fold forward, moving with the breath.


Chair Extended Side Angle

Chair yoga pose

Extended Side Angle

  • On your final forward bend, stay folded.
  • Keep your right hand down on the floor. If you can’t reach the floor you can place a book or block under your hand.
  • As you inhale, reach your left arm up overhead, opening your chest as you twist.
  • Hold this twisted position for several breath cycles.
  • On an exhale, bring your left arm down to the floor.
  • Repeat on the other side, bringing the right arm up overhead.


Chair Pigeon

This one will help to stretch out your hips. You’ll feel it right away.

Chair yoga pose


  • Sitting up nice and tall, cross your right ankle over your left thigh. Try to keep your knee in line with your ankle as best you can.
  • Hold this position for 3 to 5 breaths or longer if you’d like.
  • To increase this stretch even more, lean forward keeping your back as flat as possible.
  • Repeat with the other leg.


Chair Spinal Twist

Chair yoga pose

Spinal Twist

  • For this one, you’ll want to adjust so you’re sitting sideways on the chair.
  • Inhale, sitting up as tall as possible.
  • As you exhale, twist towards the back of the chair and hold on to the back.
  • Stay in this twisted position for about 5 breath cycles. Each time you inhale, lengthen your spine to sit up as tall as possible. Then, as you exhale, try to twist even more.
  • Once you have completed one side, move your legs around to the other side and repeat.


Chair Warrior

Chair yoga pose


  • Again, start by sitting sideways on the chair, facing to the right.
  • Keep your right leg positioned over the side as you swing your left leg back behind you.
  • Straighten your left leg as much as possible, and position your foot so it’s pointed out to the front of the chair (which is perpendicular to your other foot).
  • Keep your torso facing the side of your chair, over your right leg.
  • Inhale and raise your arms to the ceiling.
  • Exhale and open your arms as your right arm comes forward and left arm goes behind. As you exhale, you’ll also twist your torso, so it’s aligned with the front of the chair.
  • Gaze out past the fingertips on your right hand, and hold the position for about 3 breaths.
  • Repeat on the other side.


Final Relaxation

Almost every yoga class concludes with a final relaxation pose called “shavasana.”  This position helps you relax and absorb all of the good you have done.

Chair yoga pose

Final Relaxation


  • With both feet on the floor, place your hands face down on your legs. Find a comfortable position for you.
  • Close your eyes. If this makes you dizzy, you can keep your eyes open and focus on s spot on the floor in front of you.
  • The goal here is to quiet your mind. (This can be tough!)
  • As thoughts come into your mind, just notice them and let them go.
  • Focus on your breathing, inhaling through your nose and exhaling through your nose or mouth.
  • Enjoy these moments of total relaxation.
  • Relax in this pose for about 5 minutes. If you have longer, that’s great too.
  • Slowly open your eyes when you’re ready. You should feel relaxed and refreshed.


Give this yoga routine a try and let us know how you like it. We’d also love to see you in action. Take a few pictures and share them with us on Facebook. Find us HERE!  Not only will you get all health benefits of the routine, but you’ll inspire your friends to give it a try too.


Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!


Melissa Merkle and Kirt Lietzow own Boomers N Motion, an exercise and health coaching business focused on keeping baby boomers and older adults active, pain-free, and full of energy into their golden years.  For more information on group classes and private, in-home coaching, please visit or contact Melissa and Kirt at


Looking for healthy meals delivered right to your door?  MamaSezz offers delicious and nutritious plant-based foods that make it easy to eat healthy.  (Click on the picture to take you to their website.)


Who’s on Your Love List?

divider-1437377__340What an exciting Wednesday! There’s just so much going on with Valentine’s Day and Ash Wednesday. It’s a big day. In honor of the day, we’re going to talk about love, and we’ll complete our yoga series next week.

My first question for you this week is,

Who Do You Love?

For most of us, this is a pretty easy question. We automatically think of our family – children, grandchildren, spouse, parents – and a few close friends. This is absolutely true. (At least in most cases.)   But, when we start thinking about what the word love really means, our list actually grows quite a bit longer.

When you look up the word love, the first thing you see is that love is both a noun and a verb. I think we all know that. The thing that’s really interesting, though, is when you start looking at all the synonyms for the word. Let me share a few:

  • 51HSasel94L._SX522_Fondness
  • Passion
  • Compassion
  • Care
  • Concern
  • Friendliness
  • Friendship
  • Kindness
  • Sympathy
  • Humanity
  • Adore
  • Think the world of
  • Be devoted to
  • Worship


When you start looking at it in these terms, doesn’t your list grow longer? For me, this is definitely the case. I have a great fondness, care, and compassion for so many people. In fact, I would say I love most people.

Next, comes the hard part though. My next question is,

How do you spread love in the world?

What do you do to show your love for your fellow human beings? Do you go out of your way to spread kindness and friendship to others? What are some things you can do TODAY to create more love in the world?

I encourage you today, on Valentine’s Day, to spread the love. This can be as simple as smiling at someone who looks sad, or buying a stranger a cup of coffee, or calling an old friend you haven’t talked to in years. Whatever it is, do it with love. And, when you do, your heart will feel full in return.


I wish each of you lots of love and wonderful health on this Valentine’s Day. And, thank you for all the love you share with me each week. To all of my wonderful clients who I am so fortunate to work with, and all of you reading my articles from afar, you are my family. And, I love you dearly. Happy Valentine’s Day!!!!


Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!


Melissa Merkle and Kirt Lietzow own Boomers N Motion, an exercise and health coaching business focused on keeping baby boomers and older adults active, pain-free, and full of energy into their golden years.  For more information on group classes and private, in-home coaching, please visit or contact Melissa and Kirt at

MS_logo_400v1_copy_280x@2xLooking for healthy meals delivered right to your door?  MamaSezz offers delicious and nutritious plant-based foods that make it easy to eat healthy.  (Click on the picture to take you to their website.)

Wellness Wednesday…How to Choose the Best Style of Yoga for YOU!


Wednesday is here! Let’s continue our discussion on the wonderful world of yoga. Today we’ll learn about the different types of yoga, and more importantly, I hope you discover the type that’s best for you. As you’ll see, the different styles of yoga offer different benefits. While there is some overlap in all of them, some are quite unique. Let’s dive in, and you’ll see what I mean.

yoga-quote1First, think of the specific goals you’d like to achieve in your yoga practice. Notice how it’s called, “practice?” You’ll find yoga is a journey where you can continually improve and develop your skills. Think of it like this – your granddaughter has to practice her dance routine before the big recital, or your grandson needs to practice his baseball skills before the big game. Your yoga practice is the same. You need to practice to continually grow to improve both physically and mentally. The cool thing is, it doesn’t matter where you start. This is YOUR practice, so you can make it work for you.

Now, with your goals in mind, let’s start the search for YOUR perfect class!



To increase strength and flexibility without getting on the floor

Try: Chair Yoga


Chair yoga is a gentle form of yoga practiced sitting on a chair or standing, using a chair for support. The cool thing about yoga is that anyone can do it. The goal is to work with your body instead of against it. Chair yoga is a gentle, effective way to increase your strength and flexibility.



To gain stability and increase mobility

Try: Iyengar yoga

Iyengar yoga is the practice of precision, which pays close attention to correct body alignment. The postures are held longer, as opposed to some styles that move quickly from pose-to-pose. Props are often used. (Yoga props include things like yoga blocks, straps, and/or folded blankets.) This method is designed to safely develop strength, flexibility, and stability, along with mind-body awareness. It’s particularly therapeutic if you have specific limitations or conditions. This style uses a yoga mat on the floor. If you feel comfortable getting down and up, this can be a great place to start.




To become more centered

Try: Kundalini yoga

Kundalini yoga is a spiritual practice that aims to expand consciousness, ignite passion, and increase physical vitality. The method is multidimensional, using rhythm, movement, breath, and sound to effectively stimulate and shift your energy. The practice alternates between active exercises and periods of relaxation. In this class, you’ll be guided to release stored emotional and psychological blocks and to allow creative energy to flow freely.

Senior Couple Performing Yoga



To calm your mind develop more self-acceptance

Try: Kripalu yoga

Although I’ve never tried it, Kripalu yoga is a comprehensive and compassionate approach that uses deep relaxation and meditation. The goal is to promote physical health by calming the mind, opening the heart, and developing a deeper level of self-awareness. Throughout the class, you are prompted by questions such as, “What are you feeling right now?” and “What is your body asking for?”   And, students are encouraged to move and modify postures by emphasizing compassionate self-awareness and acceptance.




To become a lean, mean machine

Try: Astanga yoga

The previous two styles of yoga focused primarily on relaxation and mental health, but Ashtanga yoga is a strenuous, physically demanding style of yoga. It is comprised of a set of 75 poses performed in a Vinyasa style. (Vinyasa is just a fancy way of saying the poses flow from one to the next.) This style of yoga is a great way to build upper body and core strength, but be prepared to sweat as you briskly move through a set of sequenced postures while remaining focused on your breath. If you haven’t tried yoga before, this might not be the best place to start because it is so strenuous.




To sweat

Try: Bikram yoga

Again, if you’re just starting out, you probably won’t want to start here. But, you might have heard of, “Hot Yoga,” and this is it. It’s a series of yoga poses performed in a heated room, typically 95°-100°. The poses are performed in a Vinyasa (flowing) style that is quite vigorous. The purpose of the heat is to speed up the natural detoxifying process of your body.



As you can tell by now, there are many types of yoga.  Some are more physically demanding, while others focus on calming the mind through breathing and meditation. Often times, though, classes incorporate techniques from multiple styles. Shop around until you find the style and instructor that’s best for you. If you try a class, and you don’t enjoy it, remember not all yoga classes are the same. Find the one that makes you want to come back for more.

If you don’t know where to start, try getting a membership to  I have one, and I love it!  The website has over 4,000 yoga classes to choose from, and you can sort by the class style, level, focus, etc.  There are a bunch of options, so you can really tailor your practice to YOU.  Best of all, you can try it for FREE for 15 days.  If you like it and want to continue, it’s just $18/month after that.  I’ve learned a lot from this website, and you can too!


Next week we’ll conclude our yoga series by learning some of the most popular chair-based poses. The best news is that you can practice them in your own living room. Have a great week, and get ready to move next week.

Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!



Melissa Merkle and Kirt Lietzow own Boomers N Motion, an exercise and health coaching business focused on keeping baby boomers and older adults active, pain-free, and full of energy into their golden years.  For more information on group classes and private, in-home coaching, please visit or contact Melissa and Kirt at

MS_logo_400v1_copy_280x@2xLooking for healthy meals delivered right to your door?  MamaSezz offers delicious and nutritious plant-based foods that make it easy to eat healthy.  (Click on the picture to take you to their website.)

Wellness Wednesday…Benefits of Yoga


Wednesday means wellness, and our yoga conversation continues this week as we discover the many benefits of yoga. When you think of the benefits, what comes to mind? For most of us, we think of flexibility, strength, and balance. I’d have to say, “yes, yes, and yes!” These are all wonderful benefits of yoga. Just wait, though, there’s so much more! New research is being conducted every day to better understand yoga’s role in our overall health. These benefits can be broken into four major categories: health and wellbeing, disease prevention, symptom reduction or alleviation, and psychological/emotional benefits. Let’s dive into each of these areas in more detail, shall we?


Health & Wellbeing

  • blog-fitlife-061815-3Yoga has been shown to lower cholesterol and triglycerides levels.
  • For some, lung capacity improves due to the deep, mindful breathing used in yoga.
  • Certain yoga poses are believed to improve metabolism while regulating and controlling hormone secretion.
  • Yoga improves overall balance by strengthening the core muscles.
  • Yoga improves coordination by challenging different parts of the body to move together.
  • With increased strength, flexibility, and body awareness, posture is improved.
  • Joint range of motion is improved or maintained by flexibility work, with an increase in lubrication of the joints.
  • Yoga has been shown to improve sleep in part by learning to fully relax mind and body.
  • Yoga stimulates the body’s detoxification process, which has been show to delay aging. (Yes…sign me up!!!!)


Disease Prevention

  • YogaBalanceHeart disease – Yoga may reduce stress, lower blood pressure, help control weight, and improve cardiovascular health.
  • Osteoporosis – Yoga has been shown to lower levels of cortisol, which may help keep calcium in bones. Also, since yoga provides weight-bearing exercise, it’s been shown to strengthen bones.
  • Alzheimer’s disease – Yoga may help elevate brain gamma-aminobutyric (GABA) levels. Low GABA levels are associated with the onset of Alzheimer’s disease.
  • Type II diabetes – Yoga has been shown to reduce glucose levels while encouraging insulin production, as well as, serving as a source of physical exertion and stress reduction.


Symptom Reduction or Alleviation

Wow…look at this list. Yoga has the ability to improve symptoms that many of us experience on a daily basis. Check it out!

  • blog-fitlife-061815-2Asthma – Yoga may lead to a reduction in symptoms.
  • Arthritis – Yoga may help to relieve arthritis symptoms and loosen muscles that tighten joints.
  • Cancer – Cancer patients have shown an improvement in strength, a rise in red blood cells, and experience less nausea during chemotherapy.
  • Migraines – Regular yoga practice has been shown to reduce the number of migraines in migraine sufferers.
  • Constipation – Yoga helps the digestive and elimination systems work more efficiently.
  • Back pain – Yoga reduces spinal compression and helps overall body alignment.


Psychological/Emotional Benefits

After reading through these lists, it’s clear to see the yoga offers many physical benefits. The cool thing about yoga is that is also provides psychological and emotional benefits. It’s like both your body and your brain get a workout at the same time. Some of these benefits are due to the strong mind-body connection made; others to the role breathing plays (like we learned last week); while others are directly related to certain sequences of postures. Here are some of the benefits:

  • Well-being may be improved. The subcortical region of the brain is associated with well-being, and yoga is thought to dominate this region (unlike other forms of exercise that dominate the cortex).
  • Stress reduction. Yoga has been found to decrease the levels of certain hormones that affect stress and anxiety.
  • Self-acceptance increases due to the self-building nature of yoga.
  • Concentration may improve as focused attention is needed in yoga to maintain structured breathing in conjunction with movement.
  • Memory may improve through enhanced blood circulation in the brain.
  • Calmness. Yoga has been shown to lower the levels of hormone neurotransmitters – dopamine, norepinephrine, and epinephrine – which create a feeling of calm.


With all these benefits, you’re probably ready to give yoga a try (if you haven’t already). It’s a great activity with lots of benefits. It is important, though, to find the style and level that are right for you. Otherwise, you might end up hating it. Next week, we’ll talk about the different types of yoga, so you can find the style that works best for you. Until then…

Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!



Melissa Merkle and Kirt Lietzow own Boomers N Motion, an exercise and health coaching business focused on keeping baby boomers and older adults healthy into their golden years.  For more information on group classes and private, in-home coaching, please visit or contact Melissa and Kirt at

MS_logo_400v1_copy_280x@2xLooking for healthy meals delivered right to your door?  MamaSezz offers delicious and nutritious plant-based foods that make it easy to eat healthy.  (Click on the picture to take you to their website.)