Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Fitness After 50? April 9, 2016

Filed under: Fitness,Health — jax allen @ 4:40 pm
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Fitness After 50?It’s always going to be a work in progress, but just because the big 50 or even 60 is looming doesn’t mean you should back off your sport or workout routine. 

Workout Smart!

What is important is that you focus on what works, not what big box gyms have conned you into doing which is probably ineffective, time consuming and boring. Since the 90’s most gyms and, sadly, many instructors have plonked their members on cardio equipment for hours every week giving false promises about calorie burning and fat loss. 

I’ve worked in gyms for over 30 years and there was a time when I would advise members to step, cycle and row their way through long workouts with maybe a little weight or resistance training. But, in 1994 I attended an National Tutor update and we were shown study after study that proved fitness and shape change was not best achieved by long duration cardio training. 

Since then I have changed the way I plan personal and group sessions. 

Always encouraging clients to work outside their comfort zone. To shorten and intensify their sessions. I’ve gradually moved away from the Aerobic dance, Zumba & Exercise to music style of training – I know it doesn’t control body fat or promote lean shapely muscle and both are even more important as the years fly by. 

In 2009 I discovered HIIT high intensity interval training. This radically changed how I train my clients. Even my Super Seniors find themselves doing short intense segments within their workouts, making muscles work hard does everything you need to promote health and fitness, and without grinding away delicate and precious joints. 
50 seems like a long time ago now! And 60…..

Looking forward to it and to taking my clients along with me. 

Shorter workouts that change EVERYTIME, that challenge Balance, Strength, Stamina and Suppleness plus a little complexity to get our brains involved too. Add great music and it’s not working out its having FUN! 

So next time you find yourself thinking about cutting back and easing off because you’re 40, 45, 50 or more DONT! 

Find a trainer that understands, that is a role model and work with them! 

Train Smart

Eat Clean

Feel Great


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.

Metabolic Advantage #1: 3-in-1 Training

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.

Metabolic Advantage #2: An Expanded Fat Burning Window

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.

Metabolic Advantage #3: Permanently Upgrade Fat Burning

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




Tips to Boost Your Metabolism at Any Age! September 19, 2013

How to Keep Your Metabolism Fired-Up as You Age (How to slow the slowing…):

Your Resting Metabolic Rate or RMR is where the majority of our calorie use takes place. The higher this is, the less fat we carry. You see, decreases in your RMR are heavily associated with the reduction of lean muscle tissue.

Age-related weight gain is purely a function of the loss of muscle.
Move less and you will lose muscle –
Lose muscle and your metabolism slows down –
Slower metabolism equals fat gain!

Muscle is a hungry tissue and requires a lot of calories to maintain. The more functional muscle mass you have the faster your metabolism and the lower your fat stores. Muscle tissue atrophies –diminishes – as we age because in general we move less, exercise less and become generally physically less active.

While the mechanism is not entirely clear, what is clear is that you do not have to accept age related muscle loss as inevitable.

You can offset many of the factors which cause the slowing of your metabolism. The quickest way to disrupt your current metabolic set point and loosen your current homeostatic state is through metabolically costly exercise. Challenging regular exercise actually increases the number of mitochondria (the energy factories in your muscle tissue) and the more of these little ‘furnaces’ you have, the more calories you burn.

The best insurance against age-related fat gain is lifting weights…

Research has shown that regular, metabolically taxing resistance training can reduce, reverse or even prevent this muscle loss. This in turn leads to less fat. So the first way we can work to negate the metabolic slowing effects of ageing is by maintaining muscle mass through regular, challenging, conscious exercise.

YOU MUST Move more and work your muscle HARD!

However the type, duration and choice of exercises are vitally important. A specific exercise protocol called HIIT or High Intensity Interval Training encourages fat loss. MRT or Metabolic Resistance Training plus MCT or Metabolic Cardio Training selects and sequences exercises in the right way to challenge muscle strength, endurance and energy systems to give time efficient results that burn fat AND build muscle at the same time.

But exercise is only one of a number of the lifestyle modifications that you can adopt to keep your metabolic rate fired-up – regardless of your age.

You can:

*Ensure that you engage in at least 20 to 25 minutes of medium to high metabolic cost exercise every other day
*Ensure that you engage in 20 – 35 minutes of moderate physical activity on the alternate days.
*Ensure you eat enough lean protein throughout the day
*Look for other small ways to move more and stay more active. Take a parking spot away from your destination.
*Take the stairs.
*Give the dog an extra walk each day or just go for a walk each evening after dinner etc etc.
*Stop drinking pop & fruit juices and drink more cold water and green tea instead.
*Avoid foods that contain any level of transfats or hydrogenated fats.


*Sleep – enough & your metabolism thrives, too little & you get fat – simple as that….
*Avoid highly processed foods wherever possible especially the ‘whites’ – sugar, flour, rice and other processed carbs.
*Don’t eat anything labelled ‘diet’


*Eat more fruit & veggies, fish and eggs.
*Eat more protein & fibre.
*Add spices to your meals.
*Take krill or fish oil
*Take Vitamn D ( the D3 version NOT the D2)
*Eat slow, low GI GL foods


*Try out stress reducing activities like Yoga, Pilates, Tai Chi or start meditating daily. A walk on the beach, in the Park, in a Forest or a Field – are all great stress busters.
*Take 500mg of Vitamin C when stressed will reduce cortisol significantly.
**Make love more often.

Your metabolic rate has always been, and will always be, a result of a combination of your activity levels, calorie intake, and the types of foods that you consume.
Low or unprocessed foods are simply better for you and make it easier for you to maintain a faster metabolism.

It’s very important for all of us, regardless of age, to eat better proper foods, more often and to maintain regular levels of physical activity.

To a very large degree your metabolic rate is yours to control

A strong middle age is something to aspire to …and within reach for us all.

Remember your age and gender don’t matter, in order to lose fat fast, efficiently and to transform your metabolism three things have to fall into place:
1. you must have an absolute burning desire to change the way you look & feel
2. you must have a strategic training protocol to follow which disrupts your current
homeostatic set point and ramps up & re-conditions your metabolism and lastly
3. you must follow a diet that supports the reconditioning of your metabolism by creating a calorie deficit whilst firing up your metabolism and manipulating your hormones.

Age will try to slow us down. But by staying active and eating well, the experts agree: You can reverse.the effects of a slowing metabolism. To a very large extent your metabolic rate is yours to control.

Remember: you don’t have to accept the metabolic slow down of aging – you CAN offset it!!