Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Amazing Super Seniors -15 January 31, 2014

Filed under: Uncategorized — jax allen @ 12:45 am

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Age should never be a barrier to ANY goal you choose to work towards.

In 2012 I was very proud to be selected as an London 2012 Olympic Torch bearer, I was lucky to meet many other torch bearers, one sticks in my mind – an amazing lady, well over 80, decided to raise money for her local village by completing a Marathon while doing the re-hab following double knee replacement surgery! She set out a circuit in the village hall, measured it and walked every day – gradually doing more miles as she regained her mobility and strength.

After months of walking as far as she could everyday, she completed her marathon!

How fantastic? Absolutely amazing… Lesson – NEVER let your age hold you back….

Stay Active, Stay Mobile, Stay Independent

Jax

 

Core Stability Exercises How Much Is Too Much? January 29, 2014

Filed under: Fitness,Health — jax allen @ 3:30 pm
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Core Stability Exercises How Much Is Too Much?

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Optimising core function is really a delicate balance of exercise selection, volume, frequency, and intensity.
Unfortunately, I don’t know that we have a perfect (or even close to perfect) answer with respect to all of these factors, as everyone is different. Consider the following:

1. Flexion-intolerant backs. When you can’t bend forward easily, must be treated differently than extension-intolerant backs, those that don’t arch backwards well.

2. Trained athletes probably need a less work because of their training but can handle a greater intensity and complexity – and need to prepare the core for fatigue over an extended period (e.g., soccer game, tennis or rugby match).

3. A sedentary individual probably needs a greater frequency of low-intensity exercises.

4. In-season athletes must be careful not to do too much work and pre-fatigue the core before competition.

5. Those hyper mobile individuals with loose joints are likely to need a greater frequency of core work to wake up muscles and their nerves.

6. General exercises in a weight room or rehab setting must be complemented by sport-specific activities in the appropriate volume. When general volume goes down, specific can go up – and vice versa.

7. People with a previous history of injury – or known red flags – may need to do more just to maintain.

8. Everyone’s definitions of “core” is different. I view the core as pretty much everything between the knees and the shoulders – but the truth is that poor core control can also lead to elbow and foot/ankle issues; should we include those joints as part of the equation?

9. Everyone’s definition of “core stability exercises” is also different. Rollouts – an anterior core stability exercise – but I’ve never had more soreness in my anterior core than after doing heavy push presses. Simply holding a weight overhead forces our anterior core to work to prevent lumbar hyperextension

As you can see, the “how much is too much” question is a big, fat, hairy one. Ask 100 fitness professionals and rehabilitation specialists, and they’ll all have different answers.
Just make sure you do both active and static abdominal exercises.
Endless crunches, curl ups or sit ups just won’t give you a strong, balanced core!

JaxAllenFitness.com

 

Joint Pain? inflammation?

Filed under: Health,Nutrition — jax allen @ 2:57 pm
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JointPain?
Inflammation?

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Try adding these foods to your diet.
Make sure you drink lots of water and choose a few daily.

1. Alaskan Salmon (wild is best)
2. Fresh whole fruits, vegetables
3. Bright multi-coloured vegetables
4. Green tea
5. Olive oil
6. Lean poultry
7. Nuts, legumes and seeds
8. Dark green leafy vegetables
9. Old fashioned oatmeal
10. Spices, especially Turmeric and Ginger

Next time your joints give you problems, consider making a few healthy changes to your diet instead of reaching for pain killers and heat rubs.

Eat Better, Feel Better
http://www.JaxAllenFitness.com

 

Core Stability Training – are you doing too much? January 27, 2014

Filed under: class schedule,Fitness,Health — jax allen @ 5:50 pm
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Core Stability Training – are you doing too much?

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Ask 100 fitness professionals and rehabilitation specialists, and they’ll all have different answers – and even then, it will still be dependent on the athlete/client/patient. We can’t even effectively define “core,” let alone “core stability exercises” to answer the question.

Taking it a step further, only 15% of low back pain has a definitive diagnosis. One could make the argument, therefore, that only 15% of core function can be adequately assessed/interpreted. We’d like to think that we know exactly what is going on with a spine, but that’s just not reflected in the research.

The good news, though, is that while most people encounter low back pain at some point in their lives, the overwhelming majority of them do get better with rehabilitation. We just don’t know what’s optimal – and I’m not sure we ever will, but we are getting a lot better, thanks to the availability of both research and anecdotal experience of rehabilitation specialists, fitness professionals, and folks who have remained healthy.

My Pilates and Bio- mechanics training has enabled me to assess you and create a program to address your core needs.
You may be hypermobile and need to improve stability, or tight and stiff and benefit from increased mobility. In either case a large group, general class may not help your back at all!

If you’re local and would like to learn more about my small group training sessions get in touch for a trial session.
This class might suit you if you want to develop a strong and mobile core.
‘All Core’ Tuesdays 18:00
Hayden Hill Studio. GL51 0SW
JaxAllenFitnsss.com

 

Rare Undersea Discovery Could Extend Your Life by 10, 20 or 30 Years January 16, 2014

Filed under: Health,Nutrition — jax allen @ 9:41 pm
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This article is interesting, even though it’s sponsored by the manufacturers of this ‘new’ product…. I think it might be a watch this space situation! Have a read.

Humans have made incredible health strides and are living longer lives than ever. Many of the maladies that struck down our ancestors have for the most part been completely eliminated – everything from tuberculosis, to polio to malaria.

Today, the biggest killers stem as much from our lifestyles as from microscopic bacteria and viruses. One of the worst of these is heart disease, and specifically high blood pressure. It’s a slow, but efficient killer that robs many people of what should be the last 10, 20 or 30 years of their lives.

Part of the reason that heart disease is so prevalent and intractable is that it often requires massive changes to one’s lifestyle— changes that are not easy to make. Everything from radically altering ones diet to implementing serious exercise routines. And while it’s never too late to start, people often realize the true danger only when it’s too late to make the changes and the damage is done.

Now, however, there may be a scientific breakthrough that could have an impact on high blood pressure comparable to penicillin’s ability treat infections or quinine’s effect on malaria.

Scientists are claiming that they have now isolated unusual ingredients in a rare seaweed discovered by fishermen off the coast of Korea that offer incredible health benefits—including the ability to restore blood pressure to normal levels.

Dr. Haengwoo Lee, a renowned biochemist living near Seattle, Washington conducted a massive 15 year, multimillion dollar clinical study on these two ingredients. The first is Seanol, an extremely rare seaweed extract from Ecklonia Cava that’s proven to be 100 times more powerful than any land-based antioxidant. That’s because it stays working in your body for 12 hours, compared to land-based antioxidants that work for 30 minutes.

“Its secret is its make-up of special polyphenol antioxidants that are a whopping 40% lipid (fat) soluble,” Dr. Lee explains. “Unlike nearly all land-based antioxidants that are water soluble, Seanol’s protective compounds can get into things like the fatty tissues of your brain and penetrate all three layers of your cells, including the outside, the oil-based cell membranes, and your DNA.”

Indeed, Seanol is so powerful, it’s the only FDA-approved Ecklonia Cava marine-algae extract in existence.

The second ingredient is Calamarine, a deep-sea omega-3 discovery that delivers 85% more DHA omega-3s to your heart, brain, joints, and eyes. It’s known to combat everything from fatigue and poor memory, to vision problems, joint pain, mood swings and depression.

With that research in mind, Dr. Lee combined Seanol and Calamarine with a high dose of vitamin D to form Marine-D3, the newest supplement in the fight against age-related illnesses and high blood pressure.

According to the CDC, about 1 in 3 U.S. adults has high blood pressure, which increases the risk for heart disease and stroke, the two leading causes of death in the United States. Increasing your omega-3 intake can reduce high blood pressure, and because it’s difficult to get enough omega-3s in foods like fish and nuts, many people turn to supplements.

Dr. Lee found that Calamarine delivers some of the greatest concentration of omega-3s known to science, and has been able to formulate it without any fishy burps or aftertaste. Combined with Seanol’s ability to reduce body inflammation, as well as help cells get the nutrients they need to thrive, stay healthy and protected, Marine-D3 is able to boost a body’s entire well being.

The makers of Marine-D3 are so confident that you’ll see fast dramatic results from this product, that if you aren’t happy after two full months, simply return the unused portion and they’ll buy it back. They’ll even give you ten dollars extra just for giving it an honest try! That kind of faith, combined with Dr. Lee’s exhaustive research, shows that Marine-D3 really is a one-of-a-kind product.

Copyright 2014This article sponsored by Marine-D3

 

Nutrition Guidelines Cause Obesity and Diabetes January 14, 2014

I thought I should post this – it covers how many food and diet lies got started and how the proof, the studies are flaky or non existent.

Modern Nutrition Policy is Based on Lies and Bad Science
January 19, 2013 by Kris Gunnars

The Seven Countries Study

Ancel Keyes

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In the year 1958, an American scientist called Ancel Keys started a study called the Seven Countries Study, which examined the association between diet and cardiovascular disease in different countries.

The study revealed that the countries where fat consumption was the highest had the most heart disease, supporting the idea that dietary fat caused heart disease.

The problem is that he intentionally left out:

Countries where people eat a lot of fat but have little heart disease, such as Holland and Norway.
Countries where fat consumption is low but the rate of heart disease is high, such as Chile.
Basically, he only used data from the countries that supported his theory, a process known as cherry picking.

This highly flawed observational study gained massive media attention and had a major influence on the dietary guidelines of the next few decades.

The McGovern Committee

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George McGovern

In 1977, an American committee of the U.S. senate led by George McGovern published the first Dietary Goals For The United States in order to reverse the epidemic of heart disease in the country.

These guidelines received massive criticism at the time from many respected scientists like John Yudkin (who insisted that sugar was to blame) and the American Medical Association.

Basically, the dietary goals were:

Eat less fat and cholesterol.
Less refined and processed sugars.
More complex carbohydrates from vegetables, fruits and grains.
These guidelines were picked up by the USDA (United States Department of Agriculture) – very convenient for them since their job is to sell grains.

Basically, a low-fat, high-carb diet… for everyone.

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The whole guidelines were based on observational studies made by biased scientists and had nothing even closely resembling scientific proof to back them up.

Since then, many randomized controlled trials have shown that this dietary approach doesn’t really work for the people it was meant to help.

An interesting fact is that the obesity epidemic started around the time these guidelines were published and the diabetes epidemic followed soon after.

Nutrition is Stuck in a Paradigm Based on Lies and Bad Science

It is important to realize the massive significance of this.

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This idea that saturated fat caused heart disease was the cornerstone of modern nutrition policy and the reason health authorities turned away from a higher fat diet rich in animal foods, towards a low-fat, high-carb diet with plenty of grains.

Even though saturated fat has now been proven to be harmless, modern nutrition is still stuck in that same paradigm based on cherry picking, lies and just plain bad science.

Nutritionists are still preaching the low-fat, high-carb dogma that has pretty much been proven to be ineffective for the majority of the population and may even be downright dangerous for some people.

Like this? Follow the blog, thanks

Eat clean, Real Food, Get Healthy
Jax

 

Aqua Aerobics Have You Tried It Yet? January 13, 2014

Filed under: class schedule,Fitness,Health — jax allen @ 8:14 am
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Active adults find water aerobics to be a great alternative to traditional exercise.

Despite their popularity with older adults, water aerobics classes are not just for senior citizens. Healthy active adults can enjoy this low-impact activity as another beneficial aspect of their normal exercise routine. Water aerobics classes are easy on joints, great for meeting new people, and they are a lot of fun.

The most well known benefit of water aerobics is that exercising in water reduces the impact on your body. This makes water aerobics an ideal low-impact exercise for those with osteoarthritis, those who are very overweight, or those who are recovering from an injury or surgery. (Though, you should check with your doctor before beginning a water aerobics program, particularly after injury or surgery.)
Stiff joints open up and movements feel easier while supported by all round water pressure.

Water cushions impact and reduces gravity’s drag on your body, it also provides additional resistance. Moving your body through water takes much more effort than moving through air. To feel this for yourself, stand in water and simply pull your arms through the water by your sides. This resistance adds to your workout without the need for hand weights, resistance bands or other exercise equipment.

There is some debate over the number of calories burned during water aerobics, and this further depends on the specific exercises performed. However, a water aerobics class certainly is an activity that will exercise your body, particularly for those with physical limitations due to health problems or injury.

In addition, water aerobics have some less considered benefits. As a group class, they promote social health and provide a network of motivation. Being in the water helps keep your body cool as well, which can help prevent the overheating that can occur with other fitness activities. Also, participants often feel less self-conscious when exercising under water. Bodies are relatively obscured by the water and missteps are unnoticed. Those who are uncomfortable in a bathing suit can easily cover up with a t-shirt and Lycra shorts.

If water aerobics sounds like a class that might appeal to you, check to see if there is a class available at your local health club or school. Forget your preconceptions and give water aerobics a try, you may just find a great way to add some variety to your workout routine.

I teach 2 open sessions at Fitness First Cheltenham
Anyone can come along, free parking, lift access, easy stairs into the salt water pool, fab changing rooms and NO Membership required.
Contact me to arrange a FREE trial session for either Monday or Thursday at 14:30.

Do you participate in water aerobics? Tell me about your experience in the comment section below!

Like this post? Follow the blog!

Thanks, Jax

 

300 Gloucestershire Women Die Every Year! January 12, 2014

Read more: http://www.gloucestercitizen.co.uk/Online-health-hub-launched-figures-reveal-300/story-20368762-detail/story.html#ixzz2q2amTWwF

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Online health hub launched as figures reveal 300 women in Gloucestershire die from heart disease every year
By The Citizen | Posted: December 26, 2013

Read more: http://www.gloucestercitizen.co.uk/Online-health-hub-launched-figures-reveal-300/story-20368762-detail/story.html#ixzz2q2awo4ql

Around 130 women in Gloucester and 170 in Cheltenham die each year of heart disease it has been revealed.

As the first ever virtual Women’s Room is opened to raise awareness of heart disease in women, the British Heart Foundation is warning that the illness affects women as well as men,

Commonly stereotyped a ‘man’s disease’ more than 310,000 women in the South West of England live with a heart or circulatory condition.

In the South West of England, 7,240 women die each year from heart and circulatory diseases with 170 of those coming from Cheltenham and 130 from Gloucester.

Maureen Talbot, Senior Cardiac Nurse at the BHF, said: “Coronary heart disease kills nearly three times as many women as breast cancer. Yet as a society we continue to prop up the myth that heart problems are just for men. Everything from TV adverts to soap plotlines show men with heart conditions. But it’s incredibly rare to hear about a woman with heart disease.

“As a result women often feel very isolated when they’re diagnosed with a heart condition. We want to shout from the rooftops that if you’re a woman living with heart disease you are not alone. Our Women’s Room can give you the ‘informational hug’ you need and introduce you to other women, just like you.”

Even with supportive family and friends around them, women can feel lonely and afraid when they’re diagnosed with a heart condition.

The BHF’s Women’s Room – an online hub available 24 hours a day – allows women with heart conditions to share their experiences and find support from other women who know exactly what they’re going through in a women-only online forum.

The online hub features stories of real women living with heart disease. It offers practical information to help women adjust to life with a heart condition, such as how to tell colleagues, family and friends about a heart condition, how to deal with work issues, what to do if they’re worried about their finances and how to cope if they feel upset or stressed.

It also includes of information and advice for all women who want to keep their hearts healthy.

The BHF created the online hub in response to feedback from women heart patients and wider research with more than 600 women across the UK.

Women, who are worried or curious about their heart, can visit the BHF’s Women’s Room – an online hub full of practical information and a forum where they can talk to other women, just like them.

Visit http://www.bhf.org.uk/women

 

Pilates: Truths January 10, 2014

Filed under: Fitness,Health — jax allen @ 8:40 pm
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Pilates: Truths

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Pilates is body conditioning that involves performing a series of controlled and very specific exercises. It will improve your strength, flexibility, posture and
co-ordination.
After class you will feel invigorated and relaxed at the same time, breath control is an important part of the Pilates Method and is a great benefit for most of us.
Even though Pilates has been around since the early 20th century, there are still many misconceptions about it.

1. Pilates is low impact exercise.

This is because there is NO impact force to your joints, as you won’t jump, walk or run in a Pilates class. ‘Impact’ is often confused with Intensity, you will find Pilates exercises can be intense even without high impact activities.

2. Pilates Will Help Give You a Flatter Stomach

This is true. Pilates focuses primarily on your core, so a person who does it faithfully will be rewarded with a flatter stomach, and a stronger back. However, for a six pack you will need to reduce your body fat %. Normal Pilates classes don’t reduce body fat!
See #6 below.

3. Pilates Can’t Cure Aches and Pains

Many people choose Pilates because it offers a safe workout, but it cannot cure aches and pains. Those who suffer from chronic pain should consult with their doctor before they start Pilates or any other form of activity.
Many of my clients are referred to me by their GP, Physiotherapist, Osteopath and Chiropractors once their treatments have completed and they need to prevent further problems.

4. Pilates Won’t Make You Taller

Pilates can create a longer, leaner look, but it will not increase your height. Some people appear taller after they have done Pilates for a while, but this is most likely due to the fact that their posture has improved. Some say that they feel taller and it could be that their intervertebral discs are plumped up rather than compressed.

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5. Pilates Can Improve Athletic Performance

Tiger Woods and Andrew Murray are two of the many athletes who admit they use Pilates to improve their performance. Dancers and cyclists also use Pilates as a part of their training regime. It helps improve strength and flexibility, which are two important components of fitness, by improving joint mobility and range of motion.
I have golfers that have found their Drive much more powerful after regular Pilates practice.

6. Pilates Can’t Help You Lose Weight

Pilates is great for toning muscles, but it is not the ideal exercise for people who want to lose weight. A 2006 study showed that Pilates does not have any significant effect on a person’s weight or body composition. Although if you build a few pounds of healthy muscle your measurements will reduce even if your scale weight remains the same. See #2 above.

7. Pilates is NOT Just for Women

Even though Pilates is viewed as an activity for women, it is also very popular among men. In fact, Pilates was invented by a man. Joseph Pilates or ‘Old Joe’. There are also a lot of male Pilates instructors.
I have many keen male clients – golfers, walkers, cyclists and extreme runners as well as desk jockeys!

8. Pilates Is Ideal for Those New to Exercise

Pilates is a great choice for the novice as all exercises can be easily progressed and regressed to suit your abilities. A mat and the right activewear are all that you need to do Pilates.
I am sometimes asked to plan and teach introductory courses for beginners within big box gyms and private health clubs.

It seems although most people have heard of Pilates they don’t really understand what it is!

If you are within travelling distance you can contact me for a FREE trial session.

Check out my teaching schedule page at http://www.JaxAllenFitness.com for available classes in Cheltenham.