Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Fix your Shoulder- Physio sequence Video October 29, 2013

Filed under: Fitness,Health — jax allen @ 10:00 am
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Shoulder releases from cross fit Glasgow

Thanks to PhysioEffect for this video

Another great little sequence to improve posture and alleviate and improve shoulder impingement.


Inspirational Seniors #10 October 28, 2013

Filed under: Uncategorized — jax allen @ 10:10 pm


This Super fit senior has been on TV. In her 80’s and still doing a full parallel bar routine!

Makes you feel like an under- achiever?

Get Active- Do It Today!!


Top 5 Tips To Bullet Proof Your Shoulders October 27, 2013

Filed under: Fitness — jax allen @ 8:52 am
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Top 5 Tips To Bullet Proof Your Shoulders


1. Build Tension in Your Lats

lat pull band exercise

Your lats, the biggest muscles in your back, are the most ignored muscle when it comes to the shoulder. It is thought that it is only a back muscle but it provides stability and protection to the shoulder. When doing shoulder exercises, activate your lats and keep your shoulders happy.

2. Prime Up Your Muscles

plank variations

Most people do a warm up that just lubricates the joint. You need to activate and turn on all the muscles in the upper body so the smaller muscle groups in the shoulder can help protect the shoulder. Once you’ve done your mobilisers you should take a few minutes in planks of various types to load the shoulders and warm them up.

3. Technique, Technique, Technique

pt and client

This is the number one reason why people injure their shoulders. You can’t go to the gym every day and work on your max lift. Your warm up sets are the perfect time to perfect your technique. Also get feedback from a training partner or a trainer.

4. Watch Out for Fatigue

exhausted gym weights

Cooking your smaller muscles in your shoulder muscles can lead to a shoulder injury. If you do a lot or very heavy exercises that target the rotator cuff, the rotator cuff may not be able to do its job throughout the day, which increases the risk of shoulder injury and pain.

5. Work on Your Shoulder Blade Muscles

pilates dart exercise

Many strength coaches will say you are wasting your time on this but if you want to have a bullet proof shoulder, you need to work on them. A good Pilates class will focus on these just as much as any other muscle group – posture is a key factor in this kind of training.

like my blog? please follow it.  Thanks  Jax.




Inspirational Seniors #9 October 26, 2013

Filed under: Fitness,Fun,Senior Moments — jax allen @ 10:21 am
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You are never too old to do something about your disappearing muscle!

Just because statistics suggest muscle is lost with age – you don’t have to sit back and let it happen.

I’m not saying that you go directly to a weight machine and start leg pressing- as this fantastic lady has- she has probably been training for years, and lucky for her has continued her sport and the training that goes with it.

We know that strength training is valuable at any age, I use resistance bands with my Super Seniors. They are easy to use, suit lots of fitness abilities and you can even sit down and get good results. When you are stronger you can progress easily. They are quite cheap, take up no storage space and you can take them with you if you travel.

We’ll be recording some band routines soon to give you some ideas of exactly how easy band exercises are….

Jax Allen

If you like my blog Please Like and Follow it… Thanks


Obesity and Pancreatic Cancer October 24, 2013

Filed under: Health,Nutrition — jax allen @ 9:30 am
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Obesity Before Pancreatic Cancer Shortens Survival
Nick MulcahyOctober 21, 2013


Patients with pancreatic cancer who were obese in the years before their diagnosis have reduced survival, according to research published online today in the Journal of Clinical Oncology.

The investigators found that patients with pancreatic cancer who had a prediagnostic body mass index (BMI) in the obese range lived 2 to 3 months less than patients who had a healthy weight before their diagnosis.

They used prospectively collected BMI data on 902 patients with pancreatic cancer from 2 large, long-term cohort studies of health professionals.

Findings from previous case–control studies have been similar, but they were retrospective. Results from this prospective study strengthen the evidence on the subject, according to one expert.

“While previous retrospective studies suggested a link between obesity and pancreatic cancer survival, the prospective nature of this study makes the findings more reliable,” said Smitha S. Krishnamurthi, MD, from Case Western Reserve University in Cleveland, in a press statement. She was not involved with the study, but offered her comments as a member of the Cancer Communications Committee at the American Society of Clinical Oncology.

Clinicians can share the results with patients in general practice and oncology, suggested a study author.

“This study adds to mounting evidence for the role of weight control in improving outcomes for patients with cancer. It also reinforces the importance of maintaining a healthy weight throughout your life, which may lead to better outcomes after diagnosis and help prevent pancreatic cancer from developing,” said senior study author Brian M. Wolpin, MD, MPH, from the Dana-Farber Cancer Institute and Harvard Medical School in Boston, in a press statement.

Obesity Independent of Other Factors

Dr. Wolpin and his colleagues found that the association between prediagnostic BMI and survival was independent of other known predictors of survival with this cancer.

On a multivariable analysis that compared especially obese patients (BMI ≥35 kg/m²) with healthy-weight patients (BMI <25 kg/m²), the adjusted hazard ratio (HR) for death was 1.53 (P trend < .001). The analysis adjusted for differences in age, sex, race/ethnicity, smoking status, and disease stage.

The association between obesity and shortened survival was statistically strongest for people who were overweight 2 decades before their diagnosis. Specifically, in a subset of 202 patients for whom BMI collected 18 to 20 years before diagnosis was available, the HR for death was 2.31 (P trend = .001).

Dr. Wolpin and colleagues acknowledge that they used overall — not disease-specific — survival, which is a limitation of their study. However, pancreatic cancer is so lethal, overall survival is "a good surrogate," they say.

Median overall survival for all patients was 5 months. For patients with metastatic disease, median survival was 3 months; for patients with advanced disease, it was 8 months; and for patients with localized disease, it was 16 months.

Pancreatic cancer is the fourth leading cause of cancer-related death in the United States. Most patients with pancreatic adenocarcinoma, which accounts for more than 90% of new cases, survive less than a year after their diagnosis. Only 5% survive 5 years after diagnosis, the investigators report.

This study not only strengthens the literature on BMI and pancreatic cancer outcome, it adds to a relatively limited body of information about prognostic factors, they note.

For those with pancreatic cancer, "the length of patient survival is greatly influenced by disease stage at presentation, but few other markers of survival have been well characterized," they write.

Obese Patients Tend to Present With More Advanced Disease

The investigators evaluated the association between BMI in 1970s and 1980s and survival after a diagnosis of pancreatic cancer in participants from two cohorts: the Nurses' Health Study and the Health Professionals Follow-up Study.

Participants were surveyed on demographics, medical history, and health behaviors. Deaths were ascertained from next of kin, the postal service, and the National Death Index.

The investigators used World Health Organization (WHO) criteria to categorize body mass. A BMI from 18.5 to 24.9 kg/m² was considered healthy weight, from 25.0 to 29.9 kg/m² was considered overweight, and 30 kg/m² or higher was considered obese. For some analyses, the sample size was adequate to further classify the obese group into 2 categories: 30.0 to 34.9 kg/m² and 35 kg/m² or higher.

No statistically significant differences were seen in study cohort, smoking status, or disease stage. However, when baseline BMI groups were compared (≥35 vs <25 kg/m²), the association was stronger for never-smokers (HR, 1.61; P trend = .002) than for ever-smokers (HR, 1.36; P trend = .63).

Higher prediagnostic BMI was also associated with more advanced stage at diagnosis. More patients with a BMI of 30 kg/m² or higher presented with metastatic disease than with a BMI below 25 kg/m² (72.5% vs 59.4%; P = .02).

This study was partly funded by the National Cancer Institute, the American Society of Clinical Oncology Conquer Cancer Foundation, the Howard Hughes Medical Institute, the Lustgarten Foundation, and Promises for Purple. The authors have disclosed no relevant financial relationships.

J Clin Oncol. Published online October 21, 2013. Abstract

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Cite this article: Obesity Before Pancreatic Cancer Shortens Survival. Medscape. Oct 21, 2013.


Photography Improves Memory October 23, 2013

Filed under: Fun,Health — jax allen @ 1:30 pm
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I spotted this article in the press this week….


Learning photography may keep an ageing mind sharp
Learning a mentally demanding skill such as photography can improve cognitive functioning in older adults, a new study has found.

However, less demanding activities, such as listening to classical music or completing word puzzles, probably won’t bring noticeable benefits to an ageing mind, scientists said.

“It seems it is not enough just to get out and do something – it is important to get out and do something that is unfamiliar and mentally challenging, and that provides broad stimulation mentally and socially,” said psychological scientist and lead researcher Denise Park of the University of Texas at Dallas.

“When you are inside your comfort zone you may be outside of the enhancement zone,” Park said.

For their study, Park and colleagues randomly assigned 221 adults, ages 60 to 90, to engage in a particular type of activity for 15 hours a week over the course of three months.

Some participants were assigned to learn a new skill – digital photography, quilting, or both – which required active engagement and tapped working memory, long-term memory and other high-level cognitive processes.

Other participants were instructed to engage in more familiar activities at home, such as listening to classical music and completing word puzzles.

And, to account for the possible influence of social contact, some participants were assigned to a social group that included social interactions, field trips, and entertainment.

At the end of three months, Park and colleagues found that the adults who were productively engaged in learning new skills showed improvements in memory compared to those who engaged in social activities or non-demanding mental activities at home.

Researchers now plan on following up with the participants one year and five years down the road to see if the effects remain over the long term.

“This is speculation, but what if challenging mental activity slows the rate at which the brain ages? Every year that you save could be an added year of high quality life and independence,” Park said.

The study will appear in Psychological Science, a journal of the Association for Psychological Science.


Memory Clubs Uk. Tea Dance Saturday 26/10/2013


MEMORY CLUBS UK invite you to Dance to swing band music
14:30 – 16:30 at the British Legion
Bourton on the Water

This event is FREE.

Memory Clubs Uk, a non- profit, community Interest Company set up by my good friend Kelly Hennessy-Ford. She has worked for years with Alzheimer patients, their carers and families in the Cotswolds. I’m sure she will make a REAL difference to people’s lives…

I wish her all the best in her new venture and can’t wait for her services to extend to where my Super Seniors live.

Good Luck, Kelly.


My SUPER Super Seniors In Action October 19, 2013


Have a look at a quick snippit of my fantastic Cardiac Support Group in action!


Seniors Adopt Smart Phones

Filed under: Fun — jax allen @ 9:38 am
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Impact of ageing on smart phone use to be examined

This article is interesting because I spend quite a few minutes helping my Senior clients use their smart phones. I think Tablet devices are brilliant as they are simple to use – Apps are direct – and the screen is easier to read. However, large screen smartphones will replace the small Nokia style mobiles.

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Age-related difficulties in texting and emailing on smart phones will be investigated by a University of Strathclyde academic.

Dr Mark Dunlop will examine the effect of getting older on people’s ability to use touch-screen mobile technologies, including smart phones. He believes this issue will become increasingly important as the workforce ages.

Dr Dunlop said: “It’s estimated around 25% of emails are now opened on mobiles and as the older working population rises – due to both ageing population demographics and increasing retirement age – more workers will need to keep using their mobile technologies for work into their mid-to-late 60s.

“Furthermore, many people will want to continue professional, social and lifestyle usage into their late retirement, as the technologies can support increased community involvement and personal independence.

“Given increasing retirement ages and increasing use of smartphones for both work and social life, this research could have a major impact on personal wellbeing and the UK economy.

“Furthermore, upcoming EU legislation is likely to require services that are seen as critical for the citizen to participate in society to be accessible to disabled and older people. Age UK states this is likely to cover information and communication technologies, including mobile phones, and encourages the UK government to support the legislation.”



Most mobile technologies now rely on touch-screen keyboards for popular functions such as email, social networking, texting and web or map searches. Dr Dunlop told how the ageing process – associated with a decline in hearing, sight, working memory, selective attention and motor control – can interfere with people’s ability to use mobile technology.

Dr Dunlop, of the Computer and Information Sciences Department in Strathclyde’s Science Faculty, said: “While there have been numerous studies into text entry usage on touchscreens, there has been very little work studying the effects of ageing on text entry – and none on modern touch-screen phones where reduced visual acuity, reduced motor control and reduced working memory are all likely to have an impact.


"At the moment, industry is focussed on targeting the current main market of younger users. Our initial studies have also shown that older users may be willing to adopt new keyboard layouts and technologies more than younger users, who have different experiences with the QWERTY layout."

As part of Dr Dunlop's two-year investigation – backed with £286,000 of Engineering and Physical Sciences Research Council funding – his research team will work with older adults to conduct participatory design sessions of prototype keyboards, to test how effectively they can use different forms of touch-screen entry methods.

The study will also look at how text entry for older people is affected by the design features of most modern mobile technologies, such as soft keys that are glossy, require almost no force to activate and have no visible gap between them.


Dr Dunlop added: “The project is also likely to give initial insights into the needs of other specific groups of people that could be taken up with future research, for example looking at systems to support tremor problems associated with Parkinson’s disease, or for highly-visible keyboards for visually-impaired people.”

Provided by University of Strathclyde, Glasgow


Shoulder – To Stretch or Not to Stretch October 18, 2013

Filed under: Health — jax allen @ 7:35 am
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Shoulder – To Stretch or Not to Stretch

A stretching routine can undoubtably lead to a successful outcome for many. However, there are times that your pain simply cannot tolerate stretching. When pain levels are high and muscles too taut, stetching may actually aggravate your injury. In cases such as this, the smart way to go is to first minimize your pain using trigger point massage and hot and cold home treatments until you can reach a point where you start some moderate stretching without the pain. If you find stretching aggravates the problem, stop stretching and just continue with the massage and hot and cold treatments.



Here are some exercises to improve your shoulder mobility and strength….







Combined with a stretching routine, using Cold packs and Hot packs are highly effective treatment products for helping to get rid of trigger points. Successful treatment of your trigger points will increase shoulder range of motion and reduce the likelihood of a worsening frozen shoulder injury.

I do believe that you must persevere with shoulder pain. Even when your symptoms have gone- always, Always, ALWAYS do your mobility and stretching exercises!

Using your roller or tennis balls daily or at least 3 times a week will keep you pain free AND you get a stronger core and better posture FREE!

Keep Active, Eat Well, Feel Great

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Thanks. Jax