Make Fitness a Priority

It’s no secret that maintaining an active lifestyle is mandatory if we want to stay fit and healthy, mentally and physically. However, in a world full of time consuming demands, finding time to get our workouts in can be challenging.

Sadly, with work, family and school activities quickly filling our schedules, if we don’t make exercise a priority, it’s too easily one of the first things “dismissed.”

Funny that we allow life’s demands to get in the way of staying healthy, isn’t it? Shouldn’t it be the other way around? Shouldn’t we be working hard to stay healthy to succeed with life’s demands?

The reality is – although we struggle to find time in our super busy 24-hour day, we can’t afford “not to exercise.” Our health and ultimately our success depend on it.

Next time you’re tempted to shove your workout routine to the bottom of your priority list, ask yourself one question – “what’s going to happen in the years down the road if I continue to live a sedentary lifestyle?” “What’s going to happen to my body if I don’t exercise?”

If you are totally honest with yourself, you will soon realize that you are only exchanging time saved now for time spent on multiple doctors’ appointments, clinic visits and hospital stays in the future. Is that really the road you want to travel?

If health is really a priority in your life, then exercise will be also. From this perspective, finding time to work out will become more of a creative challenge than exercising a “flimsy excuse.”


Here’s a few creative ways to find/make time for fitness:


Plan ahead –

Whenever you put your schedule together, whether its weekly or monthly, make your work-out routine as important as your Doctor visits and other demanding appointments, because it is. The chances of you following through are much greater if it’s scheduled into your calendar of appointments. When you view your calendar daily, you’ll form a mental image which helps you to stay motivated.

Honor Yourself –

If you ever hope to succeed long-term with your exercise goals, you must be “true to yourself.” Don’t force yourself into routines you don’t enjoy doing. All that does is cause a lot of anxiety and dislike and opens the doors to all types of excuses, especially the “I don’t have time” excuse. Analyze your own lifestyle and personality and experiment with different forms and times. Choose something that fits your personality, schedules and taste. If you’re in it for the long-term (and you should be) then you must enjoy doing it.  Find what works best for you and do it.

Learn to delegate –

Every menial task we perform daily eats a small amount of time. But added together all these menial tasks take up a chunk of time. You must lighten the load and eliminate tasks that don’t demand your personal touch. Delegating can be hard, especially for control freaks. However, learning to let go of things that can be done less often or that don’t need doing at all opens a window of exercising opportunity. It’s all about prioritizing and eliminating the “time stealers.”

Family affair –

Don’t use the family as an excuse not to exercise. Use them as your motivation. Schedule fun, challenging family activities such as day hikes, bike rides or even family trips to the local gym. Not only does everyone benefit physically and mentally, but when your children notice how important exercise is to you…it becomes important to them. A very healthy cycle to nurture!

Make the most of your mornings –

Mornings are the least demanding time for most of us. As we get deeper into our days, daily demands become louder and more insistent. It’s best to make your exercise routine “the way you start your day.” It kicks in your “feel-good endorphins,” and sharpens you mentally and physically. It gives you that boost of self-confidence needed to face the demands of the day.

Limit screen time –

Yep, that’s all screen time. TV, computer, iPad, smart phones. If you’ve never actually logged your screen time, its time you did. Most likely you’ll be surprised to find out how much time is spent aimlessly staring at a backlit screen. You don’t need to cut it out…you need to limit it.

Bottom line is this – Every one of us is allotted the same amount of time daily – 24 hours. It’s what we do with that time that determines the quality of life we experience now and in our future.

There’s always time to exercise when exercise is a priority – the real question is “are you ready to get moving?”

Being physically active is the stimulus that gets the human body working its best while preventing it from deteriorating.

If you fail to challenge your joints and muscles to stay strong they will continue to weaken and fail.

* Everything you need to know to slow down and even reverse the aging clock can be found in my anti-aging library of help: 

“Reclaim Your Longevity.”

For more tools and resources from Carolyn Hansen to assist you in attaining your health and fitness goals and achieving the success you desire in life, please visit:

Carolyn Hansen Fitness

Increased Muscle Strength Improves Cognitive Performance

Exercise has proven to be very effective in reducing stress and anxiety levels by increasing soothing brain chemicals like endorphin’s and GABA (Gamma-aminobutyric acid, or GABA, is a neurotransmitter that sends chemical messages through the brain and the nervous system, and is involved in regulating communication between brain cells).

It even benefits us at a cellular level to reverse the toll of stress in our aging bodies.

In fact, research reveals that burning the equivalent of 350 calories three times a week through sustained, sweat-inducing activity can reduce symptoms of depression as effectively as antidepressants -with none of the side effects.

But the benefits of exercise don’t stop there…

A new scientific study uncovers more unparalleled benefits of exercise. It revealed that increased muscle strength leads to improved brain function in adults with Mild Cognitive Impairment (MCI) – a condition where people suffer mostly memory problems that are not severe enough to interfere with daily life (unfortunately it is often considered to be the very early stages of Alzheimer’s disease).

Another study involved 86 women between the ages of 70 and 80 who also had MCI. The participants were divided into 3 groups:

a resistance training group

an aerobic exercise group

a balance and tone training group

Each group exercised twice weekly for six months.

Participants cognitive skills were measured with tests assessing executive functions (such as attention and inhibition) and memory. The brains of 22 participants were also scanned using functional MRI.

The results revealed that resistance training improved both executive functions and memory performance. Brain scans demonstrated increased blood flow to areas of the brain associated with improved performance (such as the occipital and frontal regions of the brain).

In contrast to prior studies, there was no benefit of the aerobic training on cognitive performance (even though the cardiovascular performance of the participants in this group did improve.

This study is one of the first randomized controlled trials comparing the efficacy of both resistance and aerobic training to improve cognitive functions.

It confirms and supports the results obtained a few years ago by the same team of researchers showing that 12 months of once or twice weekly strength training improved executive functions in healthy women ages 65-75 years old for up to 1 year after the training.

The study showed that after a short period of time (6 months) the effects of strength training can benefit cognition even in those who already suffer from cognitive impairment. Just 20 minutes of strength training was found to enhance long-term memory by about 10 percent.

Truth is, now is NOT the time to fall prey to the couch. Once we hit 40 years upwards, physical movement becomes really paramount. Even if you just start exercising at this time, you will still gain a great deal from it.

Science is very clear:

Memory loss and cognitive decline really depend on lifestyle. Your brain has the capacity to regenerate and grow throughout your entire life, and movement is a major key for all of these brain-boosting processes to occur.

Although it’s never too late to start, the earlier you begin and the more consistent you are, the greater are your long-term rewards.

The reality is, an active lifestyle is really an investment in your future well-being, both physically and mentally.

The responsibility for your health and fitness falls directly on you. However, you are also the one that reaps the rewards and benefits from your accountability.

If you truly want to take command of your life and avoid disease somewhere down the road – your muscles need to be in tip-top condition…strong and toned at all times – starting now.

“Reclaim Your Longevity” can help you do just that…

For more tools and resources from Carolyn Hansen to assist you in attaining your health and fitness goals and achieving the success you desire in life, please visit:

Carolyn Hansen Fitness

Your Best Immune Boosting Anti-Aging Solution

If you struggle with motivation to get your workouts in it might be time to change your perspective.

Start viewing exercise, specifically strength training sessions as a dose of very strong preventive medicine. In fact, it’s the most powerful anti-aging pill you can dose yourself.

Aging is a complex process that takes place in the body over time and involves a wide number of bodily systems. Not being active enough affects the bodily systems clear down to the cellular level where the ability to transfer nutrients and oxygen from the bloodstream to cells is diminished.

If you can’t get enough oxygen out of your blood the quality of your entire life is impacted – not in a positive way!

Vigorous movement is also key to triggering and releasing anti-aging hormones such as HGH – Human Growth Hormone. This important chemical messenger ensures instructions are given to old worn out cells and tissues to be repaired, rebuilt, replaced or renewed.  You’re only fooling yourself if you believe you can remain healthy without the constant release of these “youth” promoting hormones renewing cells and tissues. Without these anti-aging warriors, other chemicals take over and instruct the cells to decay, degenerate and die.

Without vigorous exercise, the body assumes/senses that you don’t need your strength any longer and automatically switches into shutdown and degeneration mode. Not a healthy place to be!

Our ancestors didn’t have to consciously put effort into exercising because just the act of daily survival provided all the exercise needed. But, times have changed. No longer does sitting at the desk for hours at a time provide the necessary stimulus our muscles need to grow and thrive or the stimulus for hormones to kick up production. Sure, our lives are easier and more comfortable. Unfortunately, that does not translate into health and vitality.

Just because times have shifted how we get into shape, the underlying need remains the same. In order to experience stellar health, explosive energy and longevity in years, our bodies must be used as intended – actively!

Here’s some warning signs that you need to shift your perspective about exercising from one of disdain and avoidance to seeing exercise as a direct route to stellar health and longevity.

Warning signs:

Being overweight and obese

Excessive belly fat

Lack of endurance

Soft, flabby muscles

Constant fatigue

Chronic low back or joint pain

Increased blood pressure and blood fat levels

Elevated resting rate

Poor circulation

Increased anxiety and depression

Low breathing capacity

From the top of your head to the bottom of your toes, being physically active is the stimulus that gets the human body working its best while preventing it from deteriorating.

If you fail to challenge your joints and muscles to stay strong they will continue to weaken and fail.

* Everything you need to know to slow down and even reverse the aging clock can be found in my anti-aging library of help: “Reclaim Your Longevity.”

For more tools and resources from Carolyn Hansen to assist you in attaining your health and fitness goals and achieving the success you desire in life, please visit:

Carolyn Hansen Fitness

Diet, Exercise and Your Heart

From the time you are born until the moment you pass, there is one muscle that does not stop working. That muscle is your heart muscle.

This incredibly strong, resilient muscle never stop contracting. It pumps blood relentlessly unless we do something damaging to clog up the arterial system that delivers oxygen and nutrients to it. Unfortunately, when this begins we are blissfully unaware that the problem exists and that it is growing more dire by the day.

Heart disease is nothing to fool around with. It is one of the most common causes of early death and shortened lifespans. Often the first indication that there is a problem is when someone experiences a heart attack that seems to come out of nowhere with the potential to kill or put them in the hospital.

The reality is, the damage has been occurring for sometime. It is the result of a narrowing of the arteries due to plaque build up on the artery walls. Plaque itself is a combination of cholesterol deposits and the white blood cells that the body uses to attempt to clean out the cholesterol build up.

Causes of plaque could be many things including:

high blood pressure

high levels of cholesterol

smoking

high levels of sugar in the blood

Assuming diet is a contributing factor, cholesterol levels will need to be reduced in order to give the body a chance to repair the damage. Reducing the consumption of sugary foods is a great place to start. This includes all foods that fall into the category of simple carbohydrates, like breads, cakes, any pastries, pizza, pasta, potatoes and rice.

Next concentrate on reducing your consumption of unhealthy fats. Canola, margarine and other vegetable oils included. Add to your diet the following foods which are high in unsaturated (healthy) fats that help lower bad cholesterol levels: olive oil, avocados, walnuts, oily fish, nuts and seeds all fit the bill.

Further preventive measures:

Quit smoking: That should be obvious. Smoking kills. It is one of the major risk factors for atherosclerosis (artery narrowing). It also raises your blood pressure.

Begin exercising: Just like exercise strengthens other muscles of your body, working out helps your heart muscle become more efficient, stronger and better able to pump blood throughout your body. It improves your overall fitness levels and lowers your blood pressure. It is an important way to lower your risk of heart disease. Regular exercise helps your body’s tissue do a better job of pulling needed oxygen from your blood. This allows your heart to work better under stress and also helps you to avoid being winded during high-intensity activities.

Not only will your heart benefit when you start exercising regularly, but you’ll sleep better, have more energy, enjoy heightened moods all while lowering your risk of osteoporosis and some types of cancer.

Exercising regularly is a win-win for all muscles (including your heart), your bones, your brain and your mood!

Don’t wait for a heart attack to tell you your heart needs attention. Be proactive and give your heart what it needs now. Your body and your lifespan will thank you for it!

If you truly want to stop the aging process and avoid a heart attack down the road, you need to exchange your sedentary lifestyle for one that promotes muscle strength.

Strength training is key.

If you can only do one type of exercise variation, resistance training should be your number one choice. It is the one exercise that will make all your muscles stronger and boost your immune system.

Everything you need to know to slow down and even reverse the aging clock can be found in my anti-aging library of help: “Reclaim Your Longevity.”

For more tools and resources from Carolyn Hansen to assist you in attaining your health and fitness goals and achieving the success you desire in life, please visit:

Carolyn Hansen Fitness

Isn’t it time to throw away all the false statements you’ve accepted about dieting and exercise and learn what it really takes to stay healthy and fit long into your senior years?

Lean Muscle Mass Builds Immunity and Slows the Aging Process…

Proper strengthening exercise can slow and even reverse many components of the aging process and is likely the single most effective way to lengthen and add quality of life. Challenging exercise is empowered to rejuvenate you and take years off your chronological age – it truly is the closest thing to an anti-aging pill.

Human bodies are living systems that require movement and muscular activity in order to function properly.

The muscles are the engine of our body where energy is released, power is produced and movement originates.

On the surface, muscles provide form, strength and balance. They go way beyond just looks. When in top shape, they offer support and shock absorption for the lower back and the plasticity needed for flexibility that tendons and ligament do not so it’s important that you don’t short change the role they play. They are essential to keeping the immune system functioning properly and since the immune system is responsible for detecting and fighting off infections as well as detecting and destroying cancer cells, they can literally save your life.

Lean muscle tissue is crucially important for the immune system in two ways:

Muscle is the primary site in the body where glutamine is formed. Glutamine is an amino acid used as a necessary fuel source by many cells of the immune system – without it they cannot function

Lean muscle tissue is your body’s only way of storing protein. This extra protein is essential because when you get sick, your body will draw on it to produce new antibodies and the white blood cells needed to fight off infection or find and attack cancerous cells. So, if you allow your muscles to shrink and waste away as you get older – if you are not strength training to maintain them, you are losing your ability to create the cells you need to fight off illness.

When illness or injury strikes older people they have a harder time recovering from it because they have lost too much of their muscle and don’t have any reserve of protein to call on when they get sick or injured.

Strength training can increase both the number and the amount of activity of several different types of immune cells – especially the ones whose primary jobs are to detect and destroy cancerous and virus-infected cells.

Additionally, when the heart rate increases, it helps remove germs and speeds the circulation of antibodies and white blood cells (natural kill cells) throughout the body. Studies reveal that white blood cell counts can increase anywhere from 50 to 300 percent after a vigorous exercise session.

Stress is another energy/life killer, it hampers the immune system, increasing the chance of illness. It’s exercise that slows down the release of stress-related hormones and helps relieve stress in a direct way by providing an outlet for and consuming much of the nervous energy that stress produces and indirectly by helping to shift one’s focus away from the external factors causing the stress.

The amount of muscle you have and how much you retain is determined for the most part simply by how much use your muscles get. Use them frequently and you can maintain their strength. Ignore them and suffer the consequences.

Increase the demands made on your bones and muscles, push them to the limits of their capacity by exercise and you can actually increase their strength no matter your age.  Your body responds by maintaining stronger ones.

Exercise adds years to your life and life to your years and strength training is the most effective thing you can do to reverse the aging process. You actually change the makeup of your blood for eight to twelve hours after exercising properly. So for the majority of the day, you’re regenerating cells and building a better body and brain.

People that age well and seem younger than their years, exercise regularly, retain their lean tissue mass and as a result enjoy a longer life with fewer illnesses and sharper mental clarity.

Challenging exercise will increase your lean muscle mass, and your metabolic rate – burning more calories and producing more energy. This is the real secret to turning back the aging clock.

Your body is empowered to slow down the aging process and restore itself to a level of wellness that it may no longer be experiencing. Superior health. the kind that pays off long-term, involves maintaining healthy body weight throughout life, eating a healthy diet, and having sufficient physical activity in our lives.

The information here, when implemented as suggested, will be life changing and you will enjoy greater health like never before.

“Reclaim Your Longevity” can help you do just that…

For more tools and resources from Carolyn Hansen to assist you in attaining your health and fitness goals and achieving the success you desire in life, please visit:

Carolyn Hansen Fitness

Reverse the Aging Process with Strength Training

With advancing age, comes change. However, the changes that occur are accelerated or stalled depending on our actions. Whatever we continually put into play mentally and physically becomes our world…including our health – the foundation of all other things.

If our lives have been sedentary for the most part, then aging means weight gain, lost muscle mass and suffering from aches and pains – all the result of being out of shape. If we have not cared for our body physically, then our diet has likely suffered through the years too. A sedentary lifestyle coupled with poor nutrition is a formula for the early onset of disease and “age acceleration.”

Wearing glasses and hearing aids and engaging in cosmetic surgical procedures as well as dying one’s hair are all popular and effective methods of adapting to some of the “effects” of aging. However, they only ease the effects and do nothing to stop the aging process itself.

The most effective thing that can be done to “reverse the aging process” is to engage in regular strength training exercise.

Muscles are the engines of our body where energy is released, power is produced and movement originates. Because the condition of our engine has a lot to do with the way we look, feel and function, strong muscles are very advantageous and the only way to get strong muscles is to use them.

Muscle mass is mandatory for healthy living and longevity. But, the reality is, you and I (and everyone else) have been losing muscle and gaining fat every day since sometime in our twenties and studies reveal that most of this muscle loss is due to the fact that we’ve stopped doing active things that require muscle power – not because we age.  This gradual loss of muscle mass starts a vicious cycle as it weakens the entire body. The immune system, nerve cells, hormones and other chemicals are all negatively affected.

The truth is, if you are not building muscle, then you’re losing it. If your body is not receiving the necessary stimulus to trigger muscle growth, a slow process of muscle atrophy or wasting begins. This loss of muscle tissue directly or indirectly causes the degenerative processes and conditions that characterize the aging process.

In other words, lack of movement is devastating to the human body.

Since most of us are employed in jobs that don’t require maximum use of our muscles, we need to create avenues that actively engage and put them to use. Strength training is the answer.

Only strength training can prevent age-related muscle loss. No other form of exercise or physical activity is adequate. Strength training is not only the most effective exercise in addressing the biomarkers that affect how young we look, but more importantly, how young we feel. It is empowered to reverse many components of the aging process and is probably the single most effective way to lengthen life.

Although aerobic activity helps your heart (the most effective fitness programs consist of strengthening component and a cardiovascular component), they alone fail to stop muscle loss. Just being “active” is not enough either. Becoming stronger is key. It’s what helps you remain active for your entire life.

Strength training makes you stronger and improves the quality of your life no matter when you begin. Even if you are currently enjoying your nineties, strength training can add valuable, active years to your life.  In fact, six months of proper strength training has the power to turn back one of the body’s molecular clocks and rejuvenate aging muscles to the extent that they are nearly as powerful as those found in someone much younger.

If you’ve been searching for the perfect anti-aging pill, search no more. Proper strength training exercise can rejuvenate and take years off your chronological age and it’s all natural.  In other words, proper exercise adds years to your life and life to your years. It does not matter if you are a 40-year-old runner or 75-year-old retiree when you begin.

Bottom line is this

Strength is not a luxury as we age. Increasing strength is now a proven way to make the aging process turn around at the genetic level within the cell. It is an absolute necessity for longevity and health. Strong muscles lead to strong bones and increased bone mineral density.

Those that age well and seem younger than their years, retain their lean tissue mass and have a longer life, fewer illnesses, and better mental functioning.

The right exercise program will increase your lean muscle mass, and your metabolic rate – burning more calories and producing more energy. This is the real secret to turning back the aging clock.

Your body has the potential and the power, to slow down the aging process and restore itself to a level of wellness that it may no longer be experiencing. Superior health. the kind that pays off long-term, involves maintaining healthy body weight throughout life, eating a healthy diet, and having sufficient physical activity in our lives.

The information here, when implemented as suggested, will be life changing and you will enjoy greater health like never before.

“Reclaim Your Longevity” can help you do just that…

For more tools and resources from Carolyn Hansen to assist you in attaining your health and fitness goals and achieving the success you desire in life, please visit:

Carolyn Hansen Fitness

Mighty Muscle Magic…

The biological role of skeletal muscles goes far beyond locomotion and, it’s becoming crystal clear that the benefits derived from our muscular system are essential to our health.

The muscular system, our largest energy facility, is responsible for keeping our metabolic system intact. It protects us against metabolic and hormonal decline, obesity, diabetes, and cardiovascular disease.

Muscle strength not only makes every task and activity easier to perform, but the amount of toned muscle also relates to control of body weight, bone health, cellular rejuvenation and a reduced risk of certain diseases.

As an aging adult, few things impact the quality of life as much as seeing your functional strength decrease. Lose enough strength, and you’ll no longer be able to perform even the basic functions of daily living and this in turn dramatically effects how you feel about yourself and your level of happiness.

What causes muscle downgrade?

Hormonal disorders such as insulin resistance, inflammatory disease, dietary abuse, nutritional deficiencies and chemical toxicity all contribute to muscle downgrade, however, the main culprit is not doing enough muscle building and maintenance activity. In other words…living a sedentary lifestyle.

One of the most powerful and important things you can do to reverse muscle and bone loss is strength training. It is the perfect anecdote and the only type of exercise that stimulates the release of HGH. Human Growth Hormone helps your body build more youthful muscle tissue.

The body is a very efficient machine. If your muscles are not being stimulated, you are basically sending the message to your body that you no longer need lean muscle mass. Since muscle mass is an energy costly substance to maintain, if your body doesn’t need it, it wants to get rid of it.

Strength training however, sends the message to your body loud and clear that it still needs to be strong and needs this muscle to complete your daily strength training exercises.

If you are currently trying to shed fat, the more muscle you have, the easier it is to lose because your resting metabolic rate is fast and working for you. And, let’s not forget about what strong healthy muscles do to build strength in our joints and bones as well. Osteoporosis is a serious condition that sadly impacts far too many older adults. Without actively strengthening their muscles, their bones get weak and brittle and all it takes is one small misstep to happen that breaks a bone.

Maintaining your lean muscle mass is mandatory if you want to live a long productive life. As a bonus, you’ll get a boost to your self-esteem and self-confidence. You’ll feel better about the way you look as you maintain that fit appearance.

Your body was made to move. Keeping your body in shape not only makes you feel younger and stronger, but also might just save your life. Remember, it’s never too late to start. You are better off doing something now than just letting your health continue to decline due to the process of aging.

If you truly want to stop the aging process, you need to put an exchange your sedentary lifestyle for one that promotes muscle strength.

Strength training is key.

If you can only do one type of exercise variation, resistance training should be your number one choice. It is the one exercise that will make all your muscles stronger, boost your immune system and is empowered to restore your manhood.

Everything you need to know to slow down and even reverse the aging clock can be found in my anti-aging library of help: “Reclaim Your Longevity.”

Stretching Exercises Increase Flexibility

With so much focus on losing weight and the benefits that strength training provides us, we sometimes overlook one very important pre-aspect of successful strength training – flexibility.

Truth is, stretching exercises that increase flexibility are easily some of the most overlooked forms of exercise, yet flexibility is the reason you can perform in the first place!

Most anyone who goes to the gym and works out knows of the importance of stretching before beginning their exercise routine, however, stretching exercises are not created equal. Let’s examine the types of stretching you can perform.

 

Types of stretching:

Dynamic stretching:

This type of stretching requires you to move your body through an increased range of motion using body-weight movements like lunges, push-ups, squats, side lunges or jumping jacks before beginning your workout. Unlike static stretching that is passive, dynamic stretching is “active” since the muscle you are using is contracting and relaxing. Performed correctly, you should be in a “light-sweat” and ready for your cardio or lifting session afterward.

Static stretching:

This type of stretching is not as beneficial before working out but best used after you are finished working out. When you perform this type of stretch, you must elongate the muscle and hold that position for a defined amount of time – usually around 20-30 seconds. It is a passive stretch that allows the muscle to adapt slowly and remain relaxed throughout the entire exercise. Static stretching can alleviate muscle soreness. It is a safe way to begin – especially for individuals that have led sedentary lives.

Ballistic stretching:

Sometimes confused with dynamic stretching, this type of stretching is intense and uses bouncing movements to push your body past its normal/comfortable range of motion. Dynamic stretching does not require any bouncing or jerking motion nor does it push muscles past their normal range of motion. However, stretching movements that are too forceful can easily damage soft tissue such as ligaments and tendons around joints eventually causing tendinitis. Small muscle tears lead to reduced flexibility and range of movement.

Because of the danger of straining or pulling a muscle, ballistic stretching is usually not recommended for those who simply want to stay in shape or improve flexibility. Static stretching is much more gentle on the muscles and a much better choice.

To summarize:

Stretching is the key to increasing flexibility. The more flexible you are the easier it is to perform daily tasks as well as your workout routine without incurring injury.

Static stretching is best used after your work-out when your muscles are warm and your joints and ligaments are more elastic.

Dynamic stretching: Best used before a work-out because it actively engages the muscles to relax and contract.

Ballistic training: Best left to the pros. Always consult your trainer before performing this type of stretching.

Be aware that even stretching can be overdone. Too much static stretching and you’ve opened the door to injury.

In order to maintain mobility your joints need attention. If you don’t use it, you’ll lose it. Just as our muscles wilt and shrink from disuse and age, if we don’t pay close attention to our flexibility, we lose that too! Every joint should be taken through a full range of movements daily for maximum flexibility.

Stretching and flexing your muscles should not stay at the gym. If you are really interested in maintaining or increasing your flexibility, static stretches should be done daily.

If you fail to challenge your joints and muscles to stay strong they will continue to weaken and fail.

* Everything you need to know to slow down and even reverse the aging clock can be found in my anti-aging library of help: “Reclaim Your Longevity.”

Lifestyle Based Anti-Aging…

 

As we evolve, we progressively obtain new answers to age-old questions and much of this new knowledge is positive and exciting – 

Studies Prove –

Over 30 years of research reveals that the more you change your lifestyle (particularly in areas of physical activity and nutrition) the more your health improves because you turn off the bad genes that lead you down the path of poor health and turn on the good genes that protect you by turning on self-healing processes that promote longevity and stellar health.

Adopt the right lifestyle changes and you can alter how you age by lengthening rather than shortening the telomeres located on the ends of DNA thereby slowing or even reversing the aging process from within.

The result is super-health or super-wellness at the cellular level as old worn out cells and tissues get replaced with new younger, healthier, stronger ones, turning back the biological clock in your body, muscles and brain.

 

Super Wellness

Super-wellness is proactive. It’s about building a strong disease resistant body and finding and eliminating the cause of disease – not just managing the symptoms. It’s about staying well when you are healthy, and extending middle age into the far reaches of old age. It’s about increasing the healthy span of aging, and avoiding the worst aspects of old age until the last minute.

There are two strategies that are gaining popularity as new lifestyle-based anti-aging plans that literally change what goes on with the DNA that is involved in disease and the aging process. Not surprisingly, those two strategies are exercise and healthy eating. Lucky for us, both these things are well within our personal control.

 

The Goals of any Anti-aging Lifestyle are, (at any age):

Robust healing and cell renewal – activating the self-healing processes

Healthier – beyond simply “not being sick”

Strength and high energy – regardless of age

Hampering/slowing/reversing the aging process

Improving body composition – muscle to fat ratio

Achieving a health span that equals life span

To be free of and not at risk of disease and to experience wellness through every decade of life. That’s what anti-aging is about. By choosing to be proactive and responsible, you develop a strong sense of personal identity and empowerment for your own health.

The reality is, a decent old age is something that only we are empowered to deliver to ourselves. By adopting an anti-aging diet and lifestyle that includes challenging exercise, you’ll have a real chance of adding decades of additional happy and healthy living to your lifespan.

Those who succeed with anti-aging practices are those who believe in the values of independence, productivity and self-care in later life. For them, anti-aging practices become a way of life – a lifestyle driver. Are those values important to you?

As you consciously, with effort, develop these positive habits, you strengthen your inner resources, reinforcing all healthy habits and propelling yourself towards real health, real growth and real success.

You don’t need to age the way your parents and grandparents did. It’s time to set an example of how hot your 60’s and beyond can really be.

Everything you need to know to slow down and even reverse the aging clock can be found in my anti-aging library of help: “Reclaim Your Longevity.”

 

For more tools and resources from Carolyn Hansen to assist you in attaining your health and fitness goals and achieving the success you desire in life, please visit:

Carolyn Hansen Fitness

Make Your Muscles Stronger and Rekindle Your ManHood

Cancer, heart disease, diabetes and dozens of other physical afflictions are threatening us in ways never seen in the history of humankind.

Unfortunately, this especially applies to the overall health of our men. Compared to women, men are more at risk for big killer diseases like heart disease and cancer and are twice as likely to keel over.

Many men (women also) have fallen victim to the “disuse syndrome” of the modern world.

The result is that precious muscle tissue is being siphoned from the body, taking overall body strength and slowly downgrading health. This loss of muscle tissue causes them to age faster than necessary.

Millions of men worldwide are suffering from the effects of our modern environment and healthy testosterone levels, essential to male health, are declining at alarming rates.

Male “health issues” effected are:

Muscle, bone and joint pain and conditions

Fatigue and depression

Physical weakness

Over fat and under muscled

Swollen prostate problems

Dwindling mental capacity

Low sex-drive

Sperm counts are going down across the globe. It seems that erectile dysfunction has become the accepted norm for middle-aged men.

Bottom line is waistlines are expanding while penises and libidos shrink. Firm has become soft and tight has become loose. Strength, endurance and power are slowly disappearing.

This sad condition barely existed just 15 years ago, yet today feeds billions of dollars into pharmaceutical companies.

Low testosterone is associated with numerous maladies and a decreased quality of life. If you are male, consistently tired, flat and even feel “down in the dumps” a lot then your testosterone levels are likely suffering.

Hormones are nothing to be messing with. They are powerful and determine how fast or slow we age, how strong and fit we are and whether we become overweight or remain slim, or stay well or succumb to disease.

The primary causes of testosterone loss are two-fold.

Not surprisingly, the big one and the one we have the most control over is our level of physical activity.

Being sedentary is a sure-fire way to kiss testosterone, the essential male hormone goodbye.

The other cause is harder for us to control individually…it involves exposure to the many toxins in our environment that have chemical structure that closely resembles estrogen – the female hormone.

These “estrogen impostors” travel through the body and attach themselves to estrogen receptors in your organs, cells and tissues and then send out instructions that start to break down and feminize the body.

Year of damage that these impostors inflict damage and cause your “get up and go” to begin to evaporate, your belly and face become bloated and your once very healthy sex drive begins to fade away. This eventually leads towards more lethargy and disease.

The good news is, even if you have already entered middle age or even older still, it’s never too late to make positive changes. You can regain the strength and muscle mass of younger days, get your hormones humming and watch your excess body fat melt away as your toned muscles appear.

Make Exercise a Priority

Without enough muscle building and maintaining activity a man’s musculature eventually is reduced by up to 50 percent. This eventually puts him in a nursing home – frail, disabled and unable to take care of himself.

If your health account is currently overdrawn, don’t lose hope. You can dig yourself out of health debt. It requires making more deposits than withdrawals over time – the same way the money in your bank account grows.

You must shift your perspective. Exercise must no longer be thought of as a frivolous pastime but as a top priority because it is a form of preventative medicine.

It’s all about taking responsibility. Bodies were designed to be  active, very active and our modern world has conspired to remove that activity, it’s up to us to consciously replace it with intentional exercise if we want to maintain a healthy body.

Diminished muscle strength and mass effects more than our looks.  It is seriously linked to declines in the immune system which opens the door to life-threatening disease not to mention weaker bones, stiffer joints and slumping postures.

Strength training is key.

If you can only do one type of exercise variation, resistance training should be your number one choice. It is the one exercise that will make all your muscles stronger, boost your immune system and is empowered to restore your manhood.

Everything you need to know to slow down and even reverse the aging clock can be found in my anti-aging library of help: “Reclaim Your Longevity.”

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