Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Need To Stretch? Quads March 24, 2014

Filed under: Fitness,Health,Uncategorized — jax allen @ 7:20 am
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We all know we need to stretch to stay mobile.
But how do you know which muscles to stretch?
I have clients that are too mobile in some areas, while they are really stiff in others.

Quads – front thigh


Quads – A Simple Test


Lie on your tummy, try to bring your heel to your bottom. If you can’t get it all the way in you need to stretch the muscles (quads) on the front of your thighs

Stretches to Try





Make sure you are warm.
You don’t need to bounce or pull at your leg to stretch effectively.
Use a strap, tie or towel to reach around your foot.
Hold the stretch for 30 seconds on each leg.

Watch out for the next in this series on how to improve your mobility and reduce pain

Stay Bendy – Stay Mobile



Need to Stretch? Adductors March 20, 2014

Filed under: Fitness,Health — jax allen @ 7:20 am
Tags: , , , , , , ,

Most of us know we should stretch, but how much? How often?
More importantly how do you know you need to stretch at all?

Adductor muscles.


Here’s a simple test you can try….
You should be able to open your leg 45 degrees at your hip without twisting your pelvis or arching your back.


If you can’t get that much movement you need to stretch regularly until you can.


Make sure you are warm. Move slowly into the position shown, hold a comfortable stretch for about 30 secs each leg.

Here are some other stretches you can try.


You may find your back pain eases.

Like this post, follow the blog and get the next test and stretch direct to your inbox.

Get Bendy – Stay Mobile.


Protein as Bad as Smoking! – Really?….. March 6, 2014

Filed under: Uncategorized — jax allen @ 7:35 am

This was all over the web yesterday, and it’s bound to be picked up in other media soon!

If you read the article the study doesn’t really tell us much more than we’ve known for years – in that variety is key, don’t rely only on red meat protein sources, that nutrition needs change with time and MOST IMPORTANT – press releases cherry pick facts from scientific studies to make ‘good’ story.

If you follow my blog you’ll know that I rate protein sources this way….

Swimmers beat flyers, flyers beat runners, runners beat growers.
In other words – choose wild, shell fish and fish first, then free range chicken, turkey and game next. Then grass fed meat and game followed by vegetable sources including beans and legumes.

Diabetes is mentioned – which will worry many people reading it – this disease has many contributing factors one of which is OVER consumption of grains!

This article doesn’t give any demographic breakdown on the studied group or reference to their activity level.

You should really read the story I found on ‘High-protein diet ‘bad as smoking’ (’

Sent by Jackie Allen


#21 Super Seniors – It’s NEVER Too Late….. March 5, 2014

Filed under: Uncategorized — jax allen @ 10:42 pm


It really is NEVER too late….

Due to the growing number of over 40’s and 50’s keeping fit by weight training the need for figure, fitness and body building competitions for these age groups has increased no end.

Grandparents in the gym: seniors show some muscle as more over 50s take part in fitness competitions

South Florida’s retirees are strutting their stuff at a body-building event in Fort Lauderdale. This year a new category was added: the Women’s Bikini Over 50. Demand surged for more-mature, muscular women three years ago when the competition was opened up to those over 30.

Full Story:

5 March 2014