Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

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.


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.


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.


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.


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.


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.



Inspirational Seniors September 29, 2013

Filed under: Fun,Health — jax allen @ 10:19 am
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Another example of what life can be like if you stay active.
Last week I attended Leisure Industry Week, 2 days of which we’re inspirational and informative lectures by the best brains in our industry!
I learnt some incredible stuff – which I’ve already started to use in my teaching.
But, for this series how about this?…

The UK record for 70+ Male Marathon
Is 2hrs 54mins With an average speed of 14.7km/hr.

WoW! makes you think!


Best Anti Ageing Foods September 4, 2013

Filed under: Health,Nutrition — jax allen @ 9:03 pm
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Add these powerful foods to your diet and you’ll be in the best place to turn back your biological clock…
Try it for 2 or 3 weeks and you’ll notice inflammation, pain, joint stiffness will reduce- while your digestion, energy level and mood will improve!


Exercise for Seniors: Benefits, Risks, and How To Begin August 25, 2013

Calvin H. Hirsch, M.D.

 seniors multi exercise

Dr. Hirsch is Professor of Clinical Internal Medicine and Public Health Sciences, Division of General Medicine, UC Davis Medical Center, Sacramento, CA.

“Exercise: the Universal Antidote for Aging” appeared as the title of an 2009 article in the Johns Hopkins Medical Letter: Health After 50.(1) If we didn’t know better, we might dismiss the title as reminiscent of tabloid hype for phony, over-simplified “cure-alls.” It sounds too good to be true.

There’s just one problem with dismissing it as quackery: there are volumes of solid evidence that shows that exercise reduces the risk for a litany of serious diseases and conditions. It lowers our risk of breast, colon, and possibly prostate cancer. It improves our physical function and slows decline in general and in specific diseases like knee osteoarthritis. It prevents and treats type 2 diabetes mellitus,reduces fall risk, and lowers the risk of Alzheimer disease.(2) And it reduces our risk of death from heart disease — and from any cause.

Seventy percent of U.S. adults over the age of 65 are either sedentary or not active enough to reap the health benefits from their exercise.

getting younger 1

The 2008 Physical Activity Guidelines for Americans(3) recommend that older adults get at least 75 minutes of vigorous, aerobic physical activity or 150 minutes of moderate-intensity activity per week, together with muscle-strengthening exercises two or more days per week. However, 70% of U.S. adults over the age of 65 are either sedentary or not active enough to reap the health benefits from their exercise.(4)

National surveys in the last 20 years have shown major declines in how much exercise seniors are getting. What’s more, the same studies show that people over 60 are having more problems executing simple, everyday activities.

Physical inactivity among older people is both a public health concern and an important medical condition that can affect an individual’s basic functioning, quality of life and risk for chronic disease, both physical and mental. While it is, of course, a good idea to add exercise to your life, there are a number of issues involved in the safety of starting such a routine.

walk benefits

There are many and well-studied effects of exercise on seniors’ health as well as discusses some of the challenges of beginning an exercise routine. Done safely, and under the guidance of a doctor or trainer, it’s virtually never too late to begin adding exercise to your life — and life to your years.


Get Younger with Food July 28, 2013

Filed under: Health,Nutrition — jax allen @ 11:21 am
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Top 10 Anti-Aging Foods


The general guidelines for the anti-aging diet are: keep your calorie consumption and saturated fat intake down; eat plenty of high fibre foods, fresh fruits and vegetables; and cut down on salt, sugar and processed food. In addition to these general guidelines, there are specific foods that have a roll in anti-aging and that you should regularly include in your diet.

1. Avocado: This fruit, which is usually eaten as a vegetable, is a good source of healthy monounsaturated fat that helps to reduce level of a bad cholesterol from dietary sources. Avocado is a good source of vitamin E and can help to maintain healthy skin and prevent skin aging (vitamin E may also help alleviate menopausal hot flushes). It is rich in potassium which helps prevent fluid retention and high blood pressure.

2. Ginger: This spicy root can boost the digestive and circulatory systems, which can be useful for older people. Ginger may also help to alleviate rheumatic aches and pains.

3. Cruciferous vegetables: The family of vegetables have leaves that cross over each other includes cabbage, cauliflower, broccoli, kale, turnip, brussels sprouts, radish and watercress. Cruciferous vegetables assist the body in its fight against toxins and cancer. You should try to consume at least 115g/4oz (of any one or a combination) of these vegetables on a daily basis. If possible, eat them raw or very lightly cooked so that the important enzymes remain intact. Try steaming them.

4. Oily fish: eat fish at least 3 times a week. It’s important to include a range of lean proteins into your diet. Lean tissue- your muscle will be lost with age unless you supply your body with healthy protein and exercise to encourage your body to retain its muscle.

5. Seeds: the forgotten food group. Trace minerals and oily goodness in every handful. Use as a garnish on salads, veg and fruit or with a few nuts as a healthy snack.

6. Garlic: Eating a clove of garlic a day (raw or cooked) helps to protect the body against cancer and heart disease. The cardioprotective effects of garlic are well recorded. One 1994 study in Iowa, USA, of 41,837 women between the age of 55 and 69 suggested that women who ate a clove of garlic at least once a week were 50 percent less likely to develop colon cancer. Another study at Tasgore Medical college in India suggested that garlic reduced cholesterol levels and assisted blood thinning more effectively than aspirin, thus helping to reduce the risk of heart disease.

7. Nuts: Most varieties of nuts are good sources of minerals, particularly walnuts and brazil nuts. Walnuts, although high in calories, are rich in potassium, magnesium, iron, zinc, copper and selenium. Adding nuts to your diet (sprinkle them on salads and desserts) can enhance the functioning of your digestive and immune systems, improve your skin help control prevent cancer. Nuts may also help control cholesterol levels. Never eat rancid or mouldy nuts, however, as they have been linked to a high incidence of free radicals.

8. Berries: All black and blue berries such as blackberries, blueberries, blackcurrants and black grapes contain phytochemicals known as flavonoids-powerful antioxidants which help to protect the body against damage caused by free radicals and ageing.

9. Water: Drink at least 8 glasses of water every day in order to remain healthy. Water helps us to get rid of the toxins and unwanted waste materials from your body. Don’t rely on thirst; this sensation diminishes with age. Drink often and choose from nutritious liquids, include vegetable juices, skim or low fat milk, broths, sparkling water, and teas. You can also get fluids from foods, especially those that are liquid at room temperature. Frozen yogurt, soups, watermelon, pickles, oranges, lettuce, tomatoes, etc.

10. Watermelon: Both the flesh and seeds of the watermelon are nutritious so try blending them together in a food processor and drinking as a juice. The flesh contain vitamin A, B and C ; the seeds contain selenium, essential fats, zinc and vitamin E, all of which help against free radical damage and aging.


Stay Youthful #5 Combine Foods July 14, 2013

Stay Youthful Combine Foods

How to Lower the Glycemic Index of a Food
Not every carbohydrate we eat is going to have as low of a GI as we want it to. Fortunately, there are some things you can do to lower the GI of your meal, and slow the release of glucose into the blood.

1. Add Fat – Adding fat to your meal slows down gastric emptying (the speed at which food leaves your stomach) and therefore slows the release of glucose into the bloodstream. This is one of the benefits of combining fats and carbohydrates in the same meal.

2. Add Fibre – Fibre also slows down gastric emptying. Because of this, it gives you a much slower release of glucose. It also has the added benefit of adding bulk to your meal – helping to control hunger.

3. Combine with a Lower GI Food – The glycemic index is somewhat of a math equation. It adds up all the food you eat and takes an average. Eating a lower GI food with a high GI food will help lower the overall GI effect of your meal.

3. Eat Protein with Your Meal – Protein isn’t a carbohydrate, but it still has a glycemic response. Protein is broken down via digestion, just like every other food you eat. Therefore, it does have an effect on blood sugar. The good thing is that whole food protein sources have an extremely low GI, and when combined with a carbohydrate source, they will dramatically lower the overall GI of your meal.

4. Use the Glycemic Index to Formulate Your Meals
Now that you know what the glycemic index is and how it influences your fat loss, you can put together a meal plan that will help your weight loss.
Think of it as a way of eating, because eating lots of low-glycemic foods is quite easy to do.

5. Eat non-processed carbohydrate sources.
Carbohydrates like fruits, vegetables, legumes, tubers, and some grains are typically low on the GI scale. Beans tend to be the lowest because of their high fibre content.
Most fruits and vegetables are fairly low GI, as well as some tubers such as sweet potatoes.

6. Have a source of protein with each of your meals, some healthy fats here and there, and low GI carbohydrates that are high in fibre will help your body to lose fat.

Follow these rules and you’ll control your blood sugar level, insulin response and so give your system a chance to stay healthy and youthful!
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Stay Youthful #2 Control Insulin Levels July 7, 2013

Stay Youthful Control Insulin Levels

Insulin works together with Growth hormone – so to increase and get the best effect from your GH you must increase your sensitivity to its balancing partner Insulin. That means keeping it level low and steady.
Insulin will influence what your body does with any excess sugars in your blood – eat sugary foods, processed carbs or processed foods and your blood sugar level will shoot up.
You won’t lose body fat while your blood sugar level is constantly high!
Your body cannot tolerate high blood sugar levels. So, Insulin will go to work to gets things back into a healthy balance again.
Take a type 1 diabetic. This is exactly what their problem is. They eat, but they have problems removing glucose from the blood. Because of this, they have to take a shot of insulin in order to get their blood sugar under control.

Luckily, your body probably has functioning insulin hormone system.


1. Don’t lower your insulin sensitivity by bombarding your body with high glycemic carbohydrates.
If you stick to whole foods, you shouldn’t have anything to worry about. It’s the processed foods with sugar and flour that are the cause.

With everything that gets thrown at us to make it harder to lose weight, it is even more important that we are doing the right things to optimize what little muscle building/fat loss hormones we have left. Make sure you don’t age your body by overworking this important balancing act.

Tips to keep your blood sugar/glucose level…

2. Eat a good diet


3. exercise hard


4. Get enough rest.


Diet, exercise, and recovery are the cornerstones to any anti-ageing fitness program.

Make sure you have all three right, and your body will start functioning like the young machine that it is.

Next find out how food choices wear you out!

Follow me on Twitter. @jaxallenfitness
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