Why Are Supplements Important

This is one of the best articles I've read on the importance of nutritional supplements in today's world.

 

Few things in life can impact health more profoundly than nutrition. What we consume is converted into the very cells of our body. You’ve heard it 1000 times, but we literally “are what we eat!”

 

 

Dietitians and doctors agree that it is best to get the nutrition we need from whole foods, by consuming 3 to 6 sensible meals per day containing a variety of food types to optimally fuel our bodies. Unfortunately, that can sometimes be really challenging.

 

It is estimated that more than 9 in 10 individuals fails to consume the recommended 5 to 9 daily servings of fruits and vegetables. Likewise, most Americans do not eat sufficient amounts of omega 3 fatty acids from fish or any other foodstuff. In short, eating the right nutrients in the right quantities takes work, knowledge, money and time.

 

Adding to the challenge, mass market food sources and factory farms pump out ever more processed, low quality ingredients; and the pace of daily life keeps getting faster. Food fortification has helped, but it’s a controversial solution that in practice can only tackle narrow needs. As a result of it all, we often don’t get enough of certain essential micronutrients from the foods we eat.

 

Read the entire article here...

 

Protein Consumption and Weight Loss

Scientific research is now revealing that people who consume higher amounts of protein (20 to 30 percent of their daily caloric intake), while cutting back on their carbohydrate intake, tend to lose weight faster and stay leaner than those people on low-fat diets.

The reason higher protein, lower carbohydrates diets are more conducive to weight loss and maintenance is interesting. First, high-protein foods slow the movement of food from the stomach to the intestines, meaning you feel full longer and don’t get hungry as often. Second, protein has a leveling effect on your blood sugar which means you are less likely to get spikes in your blood sugar that lead to cravings for carbohydrates. Third, your body uses more energy to digest protein than it does to digest fat or carbohydrates. Click here to read the entire post.

The Benefits of Exercise

Your body is designed to be active.  Nicholas A. Dinubile, MD says "If all the benefits of exercise could be packaged in a single pill, it would be the most prescribed medication in the world".  I'm a personal trainer and I specialize in fitness over the age of 50.  I would argue with anyone that a sedentary lifestyle is the leading cause of most of the aches and pains associated with aging.

I've seen first hand people of all ages who complain of back pain, shoulder pain, knee pain, and many other physical and mental aliments get better when they get up and start to exercise on a regular basis.  I have a client in his 60s who had been getting steroid shots in his lower back for years recently tell me that he hasn't needed another shot since he started working out with me over two years ago. Click here to read the complete post

Age Can't Stop You

Don't let age keep you from living life to the fullest.  I'm 60 and I hold the North Carolina Masters Over 60 Powerlifting Record.  Your body is designed to be healthy and strong all your life, and with proper exercise and nutrition it will.

Age Has Nothing To Do With Strength

Age has nothing to do with losing your strength.  Strength is a state of mind. Trust me I turn 60 in three months.

Starting My 9 Week Cycle

Who says you get weaker with age? I turn 60 in three months and I'm stronger than I was in my 20s.  I'm getting ready to compete in USAPL Raw Nationals powerlifting competition this October.  Benched 350lbs today for two reps.

What You Think About Aging Determines How You Age

I firmly believe how you think about aging is just as important as your heredity and genetics in determining the way you age . Everyone will age, but not everyone will get old.  Ever met someone who seems to be ageless?  They could be in there 90s but are as full of life as any 30 year old.

There is no longer any doubt that what happens in the brain influences what happens in the body. When facing a health crisis, actively cultivating positive emotions can boost the immune system and counter depression. Studies have shown an indisputable link between having a positive outlook and health benefits like lower blood pressure, less heart disease, better weight control and healthier blood sugar levels.(1).  Read the entire article here

Do You Have Trouble Putting on Muscle?

My post are normally targeted for middle-aged adults and over.  However, I realize there are some people trying to gain muscle and strength regardless of age.  If you find it hard to gain muscle, here is an excellent article by Mass Gain Source which provides details of how to effectively put on muscle and obtain more strength.

Getting Enough Protein to Sustain Healthy Muscle?

Now a days you can't turn on the television without seeing an advertisement for some food claiming to contain enough protein to sustain healthy muscle.  My question to you is. Do you know how much protein you need in your diet to promote and sustain healthy muscle?  If you don't know the answer, then read on because I'm going to educate you on the importance of protein in your diet and how much you need for optimal health.

Protein is a necessary part of every living cell in your body. Next to water, protein comprises the greatest portion of your body weight. Protein substances make up your muscles, ligaments, tendons, organs, glands, nails, hair, and many vital body fluids. It is essential for growth, repair, and healing of your bones, tissues, and cells. So, you see the proper amount of protein in your diet is vital for your health and well being. Click here to read the entire article.

How to Maintain Strength and Muscle as You Age

I can't tell you how often people ask me how I keep my strength, and maintain my muscle mass as I age.  I will be 60 this year and I'm stronger than I have ever been.  The three things that I credit for maintaining my strength and muscle as I age are; a daily spiritual practice, regular strength training, and getting enough protein in my diet.

Daily Spiritual Practice
I believe we all have unlimited access to a Divine Eternal Life Giving Source.  Each morning the first thing I do is to connect with my Divine Source, I call it my coffee time with God.  I thank God for my life, health, and strength, I read something inspirational, and then sit in silence basking in God's unconditional love.  I'm always amazed at how the stress in my life melts away like snow in the light of warm sunshine during this time.
I am convinced that if you feed your soul first, your mind and your body will also be nourished.  Since starting this daily practice over 15 years ago, I've only missed one day of work due to sickness.

Please click here to read the entire article.

Avoid These Workout and Post Workout Mistakes To Maximize Your Results

Below is a link to a very good and informative article about how to maximize your workouts written by fellow fitness blogger and bodybuilding enthusiast Mark Williams.
http://www.massgainsource.com/post-workout-mistakes/

The Importance of Breakfast

How to Develop Strong and Healthy Shoulders

Strong and healthy shoulders are key to overall upper body strength and ease of doing the everyday activities of life.  Your shoulders are the most mobile joints in your body and are involved in every upper body movement.  This mobility also makes your shoulders more susceptible to imbalances in strength and flexibility than any other joint.

To understand how to keep your shoulders strong and healthy you have to know a little about the anatomy of your shoulders.  The following is a simple a explanation of the anatomy of your shoulder joint so you can see the major players in it's health and  movement.  Please click here to see the entire post.

Hire a Personal Trainer to Get Your Fitness Program Started Right

With the new year comes your New Years resolution to get healthier and more fit. You are ready to start on the road to improving your health and fitness but you don't know exactly how to begin. I suggest you hire a personal trainer to get your fitness program started right.

While you can find good health and fitness information in publications, and online you will also come across some bad information that is good for not you.  One of the major benefits of investing in a personal trainer is that he or she can assess your physical capabilities and design a fitness program that gets the best results for you with very little chance of injury.. Also, they can educate you on healthy eating habits which is one of the biggest parts of seeing optimal results from your fitness program.

When hiring a personal trainer make sure they are certified by an organization that is accredited by the National Commission for Certifying Agencies (NCCA), have liability insurance, and have experience in the field.  Check with some of the trainer's clients both present and past to get their experiences working them.

Below is a list of the top 10 best personal trainer certifications as in Livestrong.com, written by JEREMY HOEFS. Please click here to see the complete post