Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Menopause Monday #3 July 28, 2014

Filed under: Health,Nutrition — jax allen @ 8:14 am
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Sage Tea, Fresh Mint & Smoothies

Hi all,
I’ve continued with the sage tea plan. Boy, you get through leaves quickly!

I’m now completely used to the taste of safe on its own. But, occasionally add fresh mint – I now have a good selection of mint plants including-
Chocolate, Peppermint, Moroccan, Apple, Pineapple, Spearmint, PennyRoyal and common mint.

Our local garden centre had a sale!!

So, not only have I cleansed my drinks choices but the planters around my studio door now look beautiful.

I’ve settled on about 2 pints of tea a day. The ‘surges’ have settled to 1 or 2 a day, they have been much shorter too!

Smoothies

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My birthday present of a Magic Bullet has been earning it’s place on the kitchen counter.
I don’t think I’ve ever eaten so many vegetables! To begin I used fruit juice to loosen the mix, and I had as many fruits as veggies in each cup.
But now I have many more veg than fruits and am completely used to using water to make the mix.

I also add my seed mix to these smoothies- another cheeky way to increase Omega 3’s.

Eat Clean. Live Well. Feel Great

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Pilates Classic Exercise – #7 Double Leg Stretch July 27, 2014

Filed under: Fitness,Health — jax allen @ 9:15 am
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Pilates doing Pilates Exercises: Double Leg Stretch Joseph Pilates 34 contrology poses

Important
(1) Serious students: buy & study “Return to Life…”!
(2) Avoid potential injury! – Join the “Pilates Community” at your local gym or studio.
(3) Tips on posture and muscle tensioning – “Pilates Contrology”.

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This exercise is challenging and very adaptable.
I use it in my Fatloss Fitcamp sessions by adding a twin handled medicine ball to increase the load on core and shoulder muscles.

Pilates demonstrating Double Leg Stretch, Poses One to Four:
(diagram derived from original photo).

Reference
J H Pilates and W J Miller: Return to Life through Controlology. 1st Ed, publ. 1954 J.J.Augustin New York (Review & purchase…)
Pilates Double Leg Stretch , © Bruce Thomson, EasyVigour Project

 

Why You Should Eat More Eggs! EVERYDAY!! July 23, 2014

The simple egg is a neat nutritional powerhouse that has been called ‘nature’s multivitamin’ because they’re packed with antioxidants, vitamins, minerals and healthy fats, and it’s all stored in one very convenient package. Here are five reasons why you should be eating more eggs.

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They help you stay slim
Eggs are very high in protein meaning that they help you stay full for longer. A study in the International Journal of Obesity revealed that overweight adults who ate two eggs for breakfast went on to eat fewer calories throughout the day, compared to those who ate the same amount of calories in bagels. Eating eggs for breakfast will ward off those hunger pangs until it’s time for lunch.

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They’re nutritional sunshine
Vitamin D is vital for all of us and has many benefits including cancer prevention, developing healthy bones and even improving your mood. We tend to rely on the sunshine for vitamin D, but the UK weather means that 50% of us sun-starved island dwellers could be deficient. Eggs are one of the only food sources of vitamin D, making them nutritional sunshine.

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They make you beautiful
Eggs are packed with keratin, a protein that makes up 70% of your hair, and is vital for the growth and repair of every cell in your body. Keratin helps your hair and nails grow strong and healthy, and helps to keep you looking young and beautiful. You don’t just have to eat your eggs to benefit either – putting egg directly onto your hair can help repair and condition it.

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They’re good brain food
As we age, our brains start to shrink which is a phenomenon known as brain atrophy and can be a precursor to Alzheimer’s disease. Eggs are full of vitamin B12 and lecithin, which can fight brain atrophy. The yolk is full of choline, a nutrient that makes acetylcholine, a messenger that communicates between the brains and the nerves, and is also great for your memory.

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They’re incredibly versatile
Selenium, folate, pantothenic acid, vitamins B12, A, E and D, iodine, phosphorous, iron, thiamine, zinc, lutein, zeaxanthin: this list of good stuff in eggs is almost endless, as is the variety of ways to cook them. Whether they’re boiled, poached, fried, scrambled, steamed, baked, in an omelette, in a quiche or you’re brave enough to eat them raw, eggs are perfect at any time of the day. Our favourite tip is to keep a few hard-boiled eggs in the fridge – perfect post-workout or when you need an emergency snack.

Eat Clean. Live Well. Feel Great.

Jax

 

Menopause Monday – Sage Tea Experiment July 21, 2014

Filed under: Health,Nutrition — jax allen @ 7:30 am
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Well, it’s been a week since I began cutting down my coffee and swapping yo,Sage and lemon balm tea.

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I don’t know why I’ve wasted my money buying Mint tea bags? It’s so easy to make fresh tea from fresh herbs – you literally pour hot water onto herb leaves. No need for a strainer, bag or squeeze mechanism.

So, I now own 4 sage plants, 3 outside and one on my kitchen windowsill.
I’ve also invested in a glass tea pot – it has a fine sieve built into it- this makes it easy to see the brew in action. It also makes me feel that I’m having a truly clean drink.

How has the Sage tea worked for me? I do think the hot flashes ( I’ve been told they are Power Surges) have eased a lot. I’d gone from nothing to hourly flushes in just a week, quite a shock.

I do think that 3 or 4 cups a day has eased my symptoms a great deal. The surges are less frequent and less powerful!

I will continue with sage and try adding other fresh, soft herbs for variety.. I do like lemon balm, it’s a very fresh smell and taste. I’ve also noticed that my sweet tooth has gone.

Eat Clean. Train Hard. Feel Great.

 

Heavy Metals Be Gone July 20, 2014

Filed under: Health,Nutrition — jax allen @ 8:48 pm
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Heavy Metals Be Gone
By Valya Boutenko

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1 bunch cilantro
2 cups stinging nettles
1 bunch fresh parsley 3 stalks celery
1 lemon, juiced
2 mangoes
Yields 2 quarts

Do you eat lots of fish?
Suspect your farmed Salmon might be bringing with it heavy metals?
Work in industries where you have been exposed to heavy metals?

Maybe use this detox smoothie to cleanse your system…..

Eat Clean. live Well. Feel Great!

 

Pilates Classic Exercise – #6 Single Leg Stretch

Filed under: Fitness,Health — jax allen @ 9:30 am
Tags: , , , , ,

Pilates doing Pilates Exercises: One Leg Stretch Joseph Pilates 34 contrology poses

Important
(1) Serious students: buy & study “Return to Life…”!
(2) Avoid potential injury! – Join the “Pilates Community” at your local gym or studio.
(3) Tips on posture and muscle tensioning – “Pilates Contrology”.

Editor’s Comment: Discussion to follow. Pilates demonstrating One Leg Stretch, Poses One to Four:
(diagram derived from original picture)

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This exercise is in almost every session I teach.
Subtle changes turn a gym classic from useless and potentially dangerous into a safe and effective pilates wonder.

Ensure your pelvis is label and static, that your shoulder blades just clear the floor and your legs are low enough that your core works hard, yet, your low back remains calm and in its natural shape ( no,arching and flattening).

Don’t be frightened to pull one knee into your chest as you extend the other leg away!

Reference
J H Pilates and W J Miller: Return to Life through Controlology. 1st Ed, publ. 1954 J.J.Augustin New York
Pilates One Leg Stretch , © Bruce Thomson, EasyVigour Project

 

Think You’re Too Old To Get Fit & Healthy? July 15, 2014

Most people, especially as they age, have lost faith in their ability to burn off fat and get in shape.

They’ve given in to the idea that an unattractive body shape, poor muscle tone and a sluggish metabolism are inevitable… that their best days are behind them.

But NOTHING could be further from the truth — your body has simply changed.

And doing what MAY have worked for you 10, 20, 30 years ago is simply NOT going to cut it today.

Instead, to get the results you want, you need a DIFFERENT approach… one that takes advantage of a recent breakthrough in exercise science that overcomes a poor functioning metabolism.

Most people try to start exercising more or harder, but that only makes a bad situation worse as your energy levels plummet, your appetite skyrockets and intense cravings set in.

Or perhaps they try one of those crazy “insane” infomercial workouts that assume you have the fitness level of a 20yr old — putting you at risk for damaging your joints, pulling muscles or injuring your back.

Fortunately, emerging research is showing that an “intelligent” form of metabolic training is remarkably effective at combating frustrating fat gain, sagging muscles and a deteriorating body shape.

It also helps turn back the clock by saturating your cells with a cocktail of anti-aging bio-chemicals that get your blood sugar under control, optimize your cholesterol, lower blood pressure, lift mental performance and strengthen your heart and lungs

PLUS how it can all be done in 45 seconds or less. Really.

It all starts with these 3 powerful metabolic advantages that get real, VISIBLE results…fast.

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Metabolic Advantage #1: 3-in-1 Training
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If you do cardio (running, spinning, aerobics, etc.), yeah, you’ll burn some fat, but you’ll also burn A LOT of muscle, becoming “skinny fat” with saggy, droopy skin and flabby muscles.

Weight training can be good for building muscles — but if not done correctly, not only will it NOT burn fat, but it’ll make you look bulkier — like putting on a sweater underneath a winter jacket.

Yoga is GREAT for nervous system coordination, flexibility and core strength, but it falls short when it comes to burning fat — it’s just not designed to do that.

What’s the answer? It’s to combine the best of all 3 types of training into a single, ultra-short session that torches fat, tones muscles and that’s safe for anybody to do at any age — exactly what intelligent metabolic training does.

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Metabolic Advantage #2: An Expanded Fat Burning Window
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Another major problem of conventional workouts is their focus on burning fat DURING the workout.

That’s a HUGE mistake that only damages your metabolism further and robs you of your full fat loss potential.

The key is to trigger your body to burn as much fat as possible AFTER your workout — exactly what intelligent metabolic training does.

A study conducted in 2008 publish in the Journal of Strength and Conditioning showed that compared to regular workouts, a metabolically intelligent workout can burn up to 10 times MORE fat.

It does this by releasing a tidal wave of special metabolic molecules DURING the workout that send a powerful “adaptation” signal to your body to boost metabolism, burn fat and cool inflammation AFTER the workout.

Your body then scrambles to replenish the intramuscular raw materials it burned up DURING the workout in a process that burns fat calories for 2-3 days AFTER the workout.

And guess where it gets the raw materials to replenish those resources?
Thankfully, straight from the extra padding that’s parked on your belly, hips, thighs and butt.

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Metabolic Advantage #3: Permanently Upgrade Fat Burning
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Wish you could be burning fat all the time, regardless of what you’re doing?

Intelligent metabolic training does this with advantage #3, which sets off a process known as mitochondrial biogenesis — a fancy term for building new energy-producing power plants.

Since those power plants are mostly inside muscles, your muscles improve — getting more toned and tighter — dramatically improving your body shape.

In fact, that same 2008 study also showed that those doing the metabolically intelligent workouts improved muscle shape by 82.2% vs. the regular workout.

And thanks to all of those new fat burning mitochondria you burn more fat calories while at rest, making you a better fat burner — not just 2-3 days after your workout, but ALL OF THE TIME!

When you’re sitting on the couch watching TV, sleeping at night or working at your desk, your body is burning up generally a higher level of fat than it was before.

If you attend my studio in Cheltenham you will be experiencing these NEW ME workouts, rest based training is different, you’ll work harder knowing there’s no Shane in resting whenever and for as long as you need, before picking up where you left off.

Being rewarded for resting is a breath of fresh air, when most trainers and coaches are still shouting ‘go harder’, ‘ keep going’ and really teaching their clients to pace themselves and never really push themselves!

Find an ME coach and try a session!
Your Metabolism will thank you for it…

Eat Clean, Live Well, Feel Great

Jax

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