Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Can’t Lose Fat? – maybe You Need More Sleep! September 14, 2014

Filed under: Fitness,Health — jax allen @ 3:45 pm
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An interesting article for you that ties in with lots of studies about Fatloss…….

The facts on the effects of sleep on fat loss
By
Krista Boulding / Campbell River Courier-Islander
September 5, 2014 12:00 AM

What does sleep have to do with fat loss? Quite a bit actually.

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The most obvious connection is that when we’re exhausted we make less healthy choices; we seek out sugar, caffeine, and fast food to fill the energy reservoir quickly. We don’t have the motivation to make healthy meals from scratch, go to the gym, or walk the dog. Our willpower and drive are greatly diminished and we can’t resist those temptations we normally say no to.

On a deeper level, there is a reason for this. Sleep deprivation completely messes with our hormones. The infamous stress hormone cortisol goes on the rise. And we all know what that means: high cortisol = more belly fat! Grehlin, the hormone in charge of our hunger signals, increases. And Leptin, the hormone that keeps us satiated, decreases. So that leaves us really hungry and never satisfied…oh boy! Another alarming result of sleep deprivation is an increase in insulin resistance. Insulin is the hormone in charge of keeping blood sugar levels in check, and it also manages our fat storage. If you have insulin resistance, you will not process dietary carbohydrates properly, blood sugar levels rise, and you lose the ability to effectively burn fat. Not only that, but your risk of developing Type 2 diabetes increases significantly!

Another interesting fact: if you forgo sleep to wake up at the crack of dawn for your regular 5:30 a.m. boot camp, or morning 5 km run, you may actually GAIN weight. Yeah, I know, that is how important sleep is! Despite all those calories you’re burning, if you’re in a sleep deficit, your body will not respond well. Exercising in the morning is wonderful, don’t get me wrong. But pressing snooze once in awhile and skipping your workout when you’ve had a rough night, can actually benefit your waistline.

Just an aside, for all the ladies going through menopause and gaining weight despite maintaining a healthy diet, focus on your sleep and reducing your stress levels and you will see results!

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I always tell my clients, work on sleep FIRST. Aim for a minimum of seven hours per night. Get off the computer, shut the TV off, and go to bed! It won’t matter how much you exercise or how good your diet is, if you’re sleep deprived you will struggle with fat loss and you may even gain some. Sweet dreams!

Stay Active. Eat Well. Learn to Relax

Jax

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Stay Youthful Increase Growth Hormone! July 6, 2013

Filed under: Fitness,Health — jax allen @ 7:17 am
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Stay Youthful Increase Growth Hormone!

Why is it harder to stay in shape as you get older?

Have you noticed that for the same amount of workout time you’re getting less results?

Growth hormone may be your answer….

Growth hormone is a hormone secreted from the pituitary gland that stimulates cell reproduction. It offers an amazing combination of actions for fat loss. It builds muscle, but it also promotes fat loss. There are not many hormones that can do both.

1. Growth Hormone Declines With Age
So what are the factors that lower and increase growth hormone secretion? First, let’s take a look at one of the biggest problems of growth hormone levels. That problem is that it rapidly declines with age.

** See the following chart.

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Ever wonder why it was so easy to stay in shape when you were younger?
Well, this is one of the many reasons why. Growth hormone declines rapidly with age, it is imperative that we aren’t inhibiting what little growth hormone we’re able to produce. Beyond supplementing GH, you can still optimize your own body’s GH release. Growth hormone raises in response to deep sleep, high-intensity exercise, and low insulin levels.

2. Growth Hormone and Sleep
Growth hormone is released during REM sleep. We hit REM sleep several times during the night, starting about 90 minutes or so after falling asleep.
During each of the REM periods, bursts of GH are being released. Your body then uses this hormone to build muscle and use fat stores among other things.

So make sure you are getting enough sleep and you are getting it at similar times everyday. Get a good sleep App for your smart phone or tablet – place it by ur feet NOT your head. Monitor your sleep – you ay be surprised. You will be able to improve your sleep quality.

3. Growth Hormone and High-Intensity Exercise

Growth hormone is also released in response to high-intensity exercise. The higher the intensity of the exercise, the higher the release of GH.
GH is also at its highest during the first 30 minutes of exercise. After that, it starts to decline.

**Take a look at the following two charts.
The first shows the relationship between exercise intensity and GH release.

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The second chart shows how much GH is released in relation to your workout length.

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As you can see, keeping your workouts short and intense is best for optimal GH release. My system uses short workouts of about 24 – 30 minutes, with prep and re- hab wrapped around them. My clients lose plenty of fat – NO plateaux – NO problem!

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Are You Breathing Right? June 24, 2013

Filed under: Health — jax allen @ 1:05 pm
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#1. Focus on Breathing.

Over the past few years, the importance of proper breathing has really been embraced by many coaches and trainers, myself included. Dramatic changes in breathing mechanics lead to positive mobility improvements within minutes, some in seconds, after changing breath patterns. The results don’t always happen that quickly, but the immediate changes I’ve seen by changing breath and rib cage position can be profound.

There are numerous breathing drills to work on. There are some quality drills out there that can be done using balloons, and other tools to help restore proper breathing mechanics. However, my favourite drills are extremely easy to use and require little set up time to perform properly. Here are the top 3 breathing drills.

Drill #1 Crocodile Breathing
Lie on your belly with your forehead in your hands.
Get comfortable and try to relax.

The floor will provide proprioceptive feedback to let you feel your belly breathing into the floor so you’ll know you’re doing the exercise correctly.
Many people will start by feeling the majority of the breath through the chest with minimal movement within the abdominal midsection.
Start to learn “belly breathing” in this position. However, you should NOT only focus on breathing into the belly. You should strive to fill up the belly, oblique’s (your side waist areas) low back, and lungs. You should be thinking about getting a very wide breath…360 degrees every time. The floor provides your body with feedback to “feel” that you are breathing wide.

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Why You Are NEVER Too Old To Try Pilates.. April 12, 2013

over 50 pilates

Why You Are Never Too Old To Try Pilates

from JaxAllenFitness.com

As our bodies age we tend to exercise less, and the less exercise we do, the harder it is to start again.

But the older we get, the more important exercise becomes.

Problems associated with poor posture, being overweight and poor muscle tone worsen with age, and knock-on effects such as aches and pains, osteoporosis, poor circulation, insomnia and lack of energy can become even more problematic.

The good news is that Pilates is a safe form of exercise for all ages and is particularly suitable for people who haven’t exercised in a while.

Pilates In Later Life

Pilates is a gentle form of exercise that won’t leave you puffed out and thus avoids placing stress on your heart and lungs.

But just because Pilates doesn’t conform to the “no pain no gain” mentality of other exercise regimes, don’t think that it isn’t an excellent route to increased fitness.

Working at your own pace, you will build up your stamina, strength and flexibility; stretching, lengthening and strengthening muscles as you do so. And because Pilates exercises are performed with precision and control, the risk of injury is greatly reduced too.

Re-Energise Your Life

The principle objective of Pilates is to build abdominal, back and pelvic strength resulting in body toning and improved posture.

Many medical experts believe that when the body is balanced with good posture and good core muscle support, the involuntary body functions such as breathing, digestion and bowel function also benefit.

Breathing techniques are also an important part of Pilates, helping the delivery of oxygen to the body as well as boosting your energy levels.

And because a Pilates session will leave you feeling relaxed and energised, your mental well being will improve alongside your physical well being.

Pilates And Arthritis And Osteoporosis

Pilates is especially effective at relieving back pain, joint inflamation, swelling, arthritis, and tension throughout the body.

After a few sessions your range of movement will increase and you will notice a reduction in swelling and inflamation. By improving your blood circulation, there are add on benefits such as an improvement in bone density – important not only for those already suffering from osteoporosis, but also for those wishing to avoid it.

And It’s A Great Way To Make New Friends!

ImageSuper Seniors Pilates classes are tailored towards your age group.

The Final Word Goes To Joe Pilates Himself

Joseph Pilates died at the age of 87, but with the body of a much younger man. Up until his death he led a full and active life and was very proud of the Pilates exercise programmes he had developed. Indeed, he never tired of recommending Pilates to one and all.

“I must be right,” he said in 1965. “Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They’d be happier.”  I hope you decide to join these classes – I know you’ll feel better for it just like ‘Old Joe’

Jackie Allen  PilatesSolutionsUk.com   07831 680086   info@Pilatessolutionsuk.com