Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Improve Your Breathing June 30, 2013

#2 Focus on Breathing
Imprint to Neutral Spine.

There are numerous breathing drills to work on. There are some quality drills out there that can be done using balloons, and other tools to help restore proper breathing mechanics. However, my favourite drills are extremely easy to use and require little set up time to perform properly. Here are the top 3 breathing drills.

Drill 2. Imprint/Neutral Breathing- Lie on your back and bend your knees with your feet close to your bottom. Your hips and knees are flexed then lift your feet off the ground. This allows the hips to tilt posteriorly. (Your low back will ‘imprint’ into the floor)
That is one of the things I really like about this type of breathing. It’s a great tool to use if someone has a natural anterior hip tilt (sway back) or “lower-crossed syndrome”. You should think about keeping the spine nice and long with your ribs down and chin tucked.
The challenge will be to hold this pelvic position while breathing properly.
Just like the crocodile breathing drill, you should think about breathing wide.
Aim to fill up your oblique’s (waist) and low back with each breath, and the pelvis should not rotate or tilt either.
Take each breath by getting wide with a static pelvis and long spine. If you have to work hard and tense your upper body to hold this position, place the feet on a stability ball or a wall to help assist holding the legs off the floor.
It should be challenging, but you should be able to develop a smooth and natural breath while holding the position.

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Are You Breathing Right? June 24, 2013

Filed under: Health — jax allen @ 1:05 pm
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#1. Focus on Breathing.

Over the past few years, the importance of proper breathing has really been embraced by many coaches and trainers, myself included. Dramatic changes in breathing mechanics lead to positive mobility improvements within minutes, some in seconds, after changing breath patterns. The results don’t always happen that quickly, but the immediate changes I’ve seen by changing breath and rib cage position can be profound.

There are numerous breathing drills to work on. There are some quality drills out there that can be done using balloons, and other tools to help restore proper breathing mechanics. However, my favourite drills are extremely easy to use and require little set up time to perform properly. Here are the top 3 breathing drills.

Drill #1 Crocodile Breathing
Lie on your belly with your forehead in your hands.
Get comfortable and try to relax.

The floor will provide proprioceptive feedback to let you feel your belly breathing into the floor so you’ll know you’re doing the exercise correctly.
Many people will start by feeling the majority of the breath through the chest with minimal movement within the abdominal midsection.
Start to learn “belly breathing” in this position. However, you should NOT only focus on breathing into the belly. You should strive to fill up the belly, oblique’s (your side waist areas) low back, and lungs. You should be thinking about getting a very wide breath…360 degrees every time. The floor provides your body with feedback to “feel” that you are breathing wide.

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Lets Talk Poop #4 June 22, 2013

Filed under: Health,Nutrition — jax allen @ 8:31 pm
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This is n interesting view of what your poop should contain.
Get the proportions of your macro nutrients – protein, carbs, fats, water and fibre in balance and you’ll be welll on your way to a healthy transit time and happy gut.

Aim for a MINIMM of 5 A Day – my clients will have targets of a least 5 of each!

Enjoy your food, keep your food interesting and be healthy.

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Lets Talk Poop #3 June 20, 2013

Filed under: Health,Nutrition — jax allen @ 7:00 am
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I hope you’ve been thinking more about your digestion this week!
This chart will give you an ideas of how much a portion of various vegetables actually looks like.
Adding veggies to your meals is an excellent way to improve your ‘transit time’ – that’s how long it takes your food to travel through your digestive system.
Vegetables are also low in calories and high in water content- double whammy!

My clients add as many vegetables to their meals as they like – having prepared veggies in the fridge and your lunch box can REALLY help you avoid craving for carbs and break your ‘sweet tooth’ urges too.

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Lets Talk Poop #2 June 18, 2013

Filed under: Health,Nutrition — jax allen @ 10:41 am
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Let’s Talk Poop! #2
You and Your Bowel Movements

When to see a doctor
By Mayo Clinic Staff
There’s no generally accepted clinical definition for frequent bowel movements. Bowel habits vary widely among healthy people. Some healthy people may have three bowel movements per week, while others may have three per day.

If you’ve made lifestyle changes that can contribute to having more frequent bowel movements, and you have no other signs or symptoms, you’re probably in good health.

Make an appointment with your doctor, however, if you’re experiencing:

Changes in the consistency, volume or appearance of your bowel movements, such as repeatedly passing narrow, ribbon-like stools or loose, watery stools
Abdominal pain
Blood, mucus or pus in your feces

Follow me on Twitter. @jaxallenfitness
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Lets Talk Poop! #1 Frequency June 16, 2013

Let’s Talk Poop!
You and Your Bowel Movements

Frequent Bowel Movements Definition
By Mayo Clinic Staff
There’s no generally accepted clinical definition for frequent bowel movements. Bowel habits vary widely among healthy people. Some healthy people may have three bowel movements per week, while others may have three per day.

Frequency or pattern of your bowel movements may change over time. But if nothing else about your bowel movements is different — no loose, watery stools, abdominal cramping or bloody stool — the change is probably not a sign of any illness.

If you’re having more bowel movements than usual, chances are you’ve made some change in your lifestyle. You may, for example, be:

Eating more fruits, vegetables and whole grains, which increases fiber intake

Getting regular exercise or increasing your exercise

Drinking more water

Sometimes you need to be aware that changes in your normal routine may suggest disease is present……
Diseases and other conditions that may make you have more frequent bowel movements include:

Celiac disease
Crohn’s disease
Hyperthyroidism (overactive thyroid)
Irritable bowel syndrome
Medication side effect
Ulcerative colitis

Causes shown here are commonly associated with this symptom. Work with your doctor or other health care professional for an accurate diagnosis.

me on Twitter. @jaxallenfitness
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Beat Ageing with Food #10 June 13, 2013

Filed under: Health,Nutrition — jax allen @ 6:25 am
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10. Sip green tea for a clean bill of health

When that morning (and afternoon, and evening) cup of coffee gets boring, consider swapping it for hydrating, metabolism boosting green tea. Aside from its anti-inflammatory properties, studies have shown that the soothing drink has the potential to lower cholesterol, reduce the risk of diabetes and stroke, and stave off dementia.

Oh, and did I mention that four cups day can burn off an extra 80 calories? That’s the biscuit you fancied!

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Cardio Makes You Old! June 12, 2013

If your a Fitness Industry Insider you will have known for 4 or 5 years that slow-go cardio is a no-go for fat loss. Fat burning zones have ben shown to be nonsense. But more than that, long duration, moderate intensity cardio training has been shown to age you!

So, your daily jog in the gym or in the park may be getting you no-where! I’ve been saying for years that study after study has shown moderate and low intensity cardio does NOTHING to burn fat/ calories. If you jog make sure you love it- it won’t help you live any longer!

We’re all talking about this because Steve
Holman, editor of Iron Man Magazine and one of the most respected fitness professionals in the world, has put his name to the concept. He agrees that long-duration exercise MAKES YOU AGE FASTER and can be a complete waste of your time.

What does this mean to you- if you’re looking to achieve maximum benefit from the time you put into your workouts, long duration
“slow-go” cardio is NOT the clever choice and for many reasons.

Here are the top 5 reasons:

1. Minimal calories burned
– 45 minutes on the treadmill may burn a whopping 300 calories if you’re lucky, the equivalent of ONE TENTH of a pound of fat. Exercise ten hours a week and you might just lose a pound!
Worse than that – take a break to go on holiday and your fat will PILE back on and you’ll lose any fitness aims in less than 2 weeks.

Which brings me to Steve’s next point:

2. Way too much time involved
– I don’t know about you, but I don’t have hours and hours to workout each week. Most of us have busy lives and need maximum results in minimum time.
In fact, research has shown that anything more than 90 mins a week may be detrimental.

Beyond that, slow-go cardio is:

3. BORING
– Sitting on an exercise bike staring at the wall, someones back or dreadful TV or Video for 45-60 minutes every day? No thanks.

About now you might be thinking ‘ why does my gym still have rows of treadmills, rowers and cycles?
Sadly, the answer is more about their bottom line than yours… Most gyms just charge you to rent their equipment – which means that having equipment stations that need very little instruction or input from staff, and keep you busy is a great business model FOR THEM but probably not for you.

But perhaps even worse is the fact that slow-go cardio provides:

4. No prolonged metabolic benefit
– Did you know that with higher intensity exercise it is possible to continue to burn calories
for up to 48 hours post workout? It’s true.
But you know this?
Long duration, low intensity cardio provides virtually NO prolonged elevation in metabolism. In fact, with slow-go cardio, metabolism returns to baseline almost IMMEDIATELY following the exercise session.

And finally, the reason that trumps all the others:

5. Minimal fat loss
– Minimal calories burned during the session and virtually no additional calories burned afterward = minimal, if any fat loss results. And let’s be honest, the usual reason anyone is doing cardio is for the “result”.

When a new client tells me they run, I always ask if they are training for an event or race. If they bar then I help them cut down their training to the minimum required to complete their run. If, however, they say they just like running for fitness, I know I’ll have to tread carefully- it’s difficult to let go of the ‘truths’ we carry with us as core values. Over time clients realise my methods free up time and give better results without the ageing effects of long, slow duration cardio.

Many people use running (actually jogging) as meditation in motion, a way to switch off, to avoid situations that cause stress and sometimes have a ‘time-out’.

I think you should go for a lovely walk instead and have time to really appreciate your surroundings.

But, if slow-go cardio is ageing and isn’t a great fitness solution, what is?
Watch this space for the answer…..

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Beat Ageing with Chicken Recipes June 11, 2013

Filed under: Health,Nutrition — jax allen @ 1:23 pm
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So, you asked for recipes and here are some ideas…..

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Beat Ageing with Food #9

Filed under: Health,Nutrition — jax allen @ 10:18 am
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9. Chomp on chicken to stay young

Chicken, again? Don’t feel bad about serving this standby — when you put it on the table, you’re holding up a stop sign to the aging process. Spice it up with metabolic seasonings and marinades.
You can make this simple meat taste very different every day of the week.

If you haven’t already discovered foil pocket or pouch baking, you should give it a go.
Make a foil pouch for your piece or pieces of chicken, add your chosen herbs and spices. Seal loosely- bake in the oven till cooked, juicy and tender. I batch cook 3 days worth at a time, store in the fridge till I need it. No more ‘ i don’t have time’ excuses.

Poultry is high in zinc and selenium, two minerals that balance hormones and promote collagen production.
It also defends against free radical damage, which harms cells and accelerates aging.

The result: you’re the spring chicken!

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