over 40 transformation workout - my 10 steps

The 8 Best Fat Loss Exercises for Men Over 40 (Try These Today)

3 BEST Exercises To Lose Belly Fat After 50 (MUST WATCH!)

How To Lose Belly Fat After 40

7 HEALTHIEST FOODS ON THE PLANET [2020]

The Benefits of Swimming Over Running

Whether you choose to run or swim, they both help you lose weight and improve cardio fitness. It's just the advantages of swimming outweigh those of running for many reasons.

What's so good about Swimming?

• Resistance effect in water - strengthens the body
• Burns Calories
• Keeps blood pressure down - good cardiovascular workout without straining the heart.
• Weightlessness of water - no stress on the joints, lengthens the spine

Resistance Effect

A great natural advantage to swimming is the resistance effect. Water is 1000 times more dense than air, so when you swim, it's like weight training without the dumbbells. The water itself is your weight training.

You get a full body workout when you swim that puts little stress on your joints. You engage the muscles of the upper and lower body. This includes the legs, core, the upper and lower back, the arms, shoulders and chest.

Just like weight training, swimming engages and tones muscle due to the resistance. Although running is a great cardio workout, it does little to enhance a dynamic muscular body.

Burns the Calories

A moderate-intensity workout classifies keeping your heart-rate at 50-70 % of maximum heart rate.

A rigorous workout runs at 70-85 % max heart-rate. After an intensive 30 minute breaststroke swim, you can burn up to 300 calories. This can vary according to your weight. The heavier you are, the more calories you burn. By burning 500 calories more than you eat every day, you can lose a pound of fat a week. Okay, this does not sound much. But think long-term. After a month you can lose about 4-5 pounds - almost half a stone. Multiply that by 6 months and you have lost 2 stone of body fat.

Why Swimming helps the Heart Work More Efficiently?

When the body is in an upright position (e.g. when run or jump),the heart has to work hard to pump blood and oxygen to and from the lower extremities. This increase demand on the heart can lead to spikes in blood pressure - not good for the heart.

The American College of Sports Medicine states: 'Swimming works the cardiovascular system without causing major increases in blood pressure.' Because the body is in a horizontal position whilst swimming, the heart does have to work as hard. There is almost no gravity involved, so the blood pressure stays down.

The Weightlessness of Water

Yet another benefit swimming has over running, is the weightlessness effect in water. At the end of every stroke - breast stroke, freestyle etc, your body stretches out. Because the water holds your body up, it enables you to stretch out whilst in motion. The spine can then lengthen, elongating the gaps between the vertebrae.

Physiotherapists encourage patients with disc problems to swim because of this spine lengthening effect. It takes pressure off the discs.

Benefits and Risks of Running

Running generally has great benefits.

It reduces the chances of contracting:-

• Type 2 Diabetes
• Depression
• Cardiovascular disease

It improves:-

• Bone density
• Weight control

The risks of long distance running without a supervised trainer needs consideration though. They can advice you on nutrition, rest and good running technique. For safety reasons:- A medical check to look out for heart conditions, bio mechanical issues or other risk factors are a must.

Marathon running over extends the immune system. It makes the body produce excessive amounts of cortisol to reduce swelling. The advice to runners is to increase vitamin C, get plenty of sleep and avoid outside stresses. This helps recuperation and boosts immunity.

To Sum Up

I do not want to put runners off what they obviously love doing. It's health benefits are undeniable. However, long distance running does put enormous strains on the ankle, hip and knee joints.

Swimming has pluses for strength, weight loss, low joint stress and cardiovascular endurance.

There's no negative points about swimming apart from the necessity to learn how to swim. It can be a problem for many who were not introduced to the water at an early age. I say, it's never too late to learn. Swimming lessons are not expensive and there are plenty of instructors pool side whatever venue you choose.

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Over 70yro Super Buff Grandpas | Grandpa Bodybuilders | Age Is Just A Number

How Home Elderly Exercise Programs Are Beneficial For Senior Citizens

As a modernized society, we've come to understand a great deal about living and the human body at all ages. In response to such advancement in knowledge, one of the benefiting parties is the senior citizen. In our case in point, the specific benefit is that of having access to what are known today as elderly home exercise programs.

Mostly, these programs consist of directed exercise routines and overall physical activity management. In most cases, they are administered by a professional coach in a residential or group home setting. In many other cases, however, the senior may manage their routine independently.

Exercises, Progression

The exercises and techniques utilized in such a program may, in fact, vary as much as the individual being served. One individual may require added lower body activity and at a heightened rate. Another person, on the other hand, might need accurate arm and shoulder exercises for some reason, and at a very light pace. Whole-body programs are also quite common.

Progression and adaptation are additional strengths of such home exercise programs. Because of their individualized application and parameters from one individual to another, direct adaptation to physical needs of the senior at that time can be applied. Change can be tracked and thus adapted to from one minute or one session to the next.

For example, Joe, a senior in New York utilizes a service called "Elderly Home Exercise Program NYC." He has been excelling and moving on via this home program from a recent back injury. However, he then fell and experienced some additional leg injuries. To adapt, his home exercise coordinator then works with doctor advice and Joe to adopt a new schedule and routine to his new and very sensitive needs.

The Benefits

So, what exactly are the specific benefits to such home-based elderly exercise programs? In essence, these programs, if followed correctly, can have all of the advantages of regular exercise and physical activity that are appropriate to one's age and condition. This is with the additional benefit of professional guidance and oversight. Here are some of the scientifically-backed benefits of such physical activity for the elderly, in our case, as conducted by way of home elderly exercise programs.

Energy

We all know that it does take some energy to exercise or even perform very light activity. However, did you know that studies show even a light activity regimen can give one more energy? The official figures cited by the study were an estimated 20% in energy increase after even light activity.

Better Overall Feeling, Wellness

Aside from just heightened energy, study after study has shown that seniors and all other age groups also benefit in some other, often immeasurable ways concerning overall self-feelings and the sense of well-being. Psychologically and physically, the body is better with use, particularly since an instrument against aging. Much is already known, but science is still learning about this combined matter of body chemistry, psychology, and physiology.

Longevity

Longevity, or the aptitude to be able to live long and healthily, has been proven time and time again to be directly associated with exercise and maintaining some level of physical activity. Typical home sessions can run anywhere from 30 to 90 minutes. As science has shown, even the most basic and brief, daily activities can lead to some longevity improvements.

Heightened Immune Response

Officially, this is not proven, however, it is strongly theorized that the immune system, like the rest of the body, benefits directly from physical activity. Some science points to the involved use of the lungs and a sort of flushing of bacteria when worked. Other research points to directly related changes to white blood cells and immuno-response mechanisms. One can be fairly certain, though, that one day over the horizon, proof will likely come that illustrates the heightened immune response to physical activity.

Home programs for elderly exercise and health are beneficial in some ways. These programs oversee and administer just the right amount of activity for any body, at any age. These are the basics of these programs and their associated benefits.

For more information on the best elderly home exercise program NYC has to offer, or just some generalities on the subject, please feel free to reach out to us today.

Marjorie Jaffe is a Senior Personal Trainer in NYC who specializes in home personal training programs with seniors and the elderly. Learn more by visiting her website at MarjorieJaffe.com

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3 Reasons Why Women Over 50 Should Lift Weight

Most of my clients are women over the age of 50. As a group, I can say that they are the hardest working and most dedicated clients that a personal trainer could ask for. Hard working, dedicated, and totally focused on getting better and stronger. Girls definitely rule when it comes to training.

The biggest request I get when starting with a new client is "I need to get rid of this fat around my (fill in the blank)". The impression is that if they do tons of crunches, they will lose the fat that has accumulated around their bellies. It doesn't quite work that way. Exercises targeting a specific part of the anatomy doesn't burn-up all the fat in that one area. Sorry.

In addition to accumulating a little extra padding in those "problem areas", there are other changes happening in your body after 50. Here are just a few of the most common adaptations to age:

• Menopause ends the childbearing years
• Gray hair replaces natural hair color
• Vision fades requiring reading glasses
• Gravity starts to take over as everything starts to sag a bit
• Skin loses it's normal elasticity and feels loose
• Thickness around the waist and hips start to form

I could go on, but let's stop there. There is no way to stop the natural aging process. At 59, I am amazed at how my body has changed over the past 20 years. With every 12-month turn of the calendar, I have to work harder to just keep-up. Since I know I cannot stop the aging process, my goal is to simply slow it down a bit, and that should be yours as well.

Perhaps one of the best ways to slow down the effects of aging after 50 is to lift weight. Now, I'm not talking about the little 2-pound dumbbells. I'm talking REAL weight. Here are 3 reasons why you need to lift weight after 50:

1. Bone Density

You think drinking milk and taking calcium supplements is going to keep your bones strong and hold off the dreaded "hump back" caused by osteoporosis? Think again.

The best way to build strong bones is by lifting heavy weight. Think about it for a second - When you pick up something heavy, your brain (being the super smart computer it is) determines that you need a little more thickness in that arm-bone or else it will snap like a twig. So, when you consistently hoist heavy weight, growth hormone is produced and new bone cells created to increase the density and strength of the skeletal structure(your arm).

This is called "anatomical adaptation", and it is the fastest and best way to get your bones strong.

2. Burn Fat

Would you like to turn you body into a little "fat burning machine"? No problem. Just start lifting heavy weight. When you lift weight, your body produces lean muscle mass, which takes calories to support. This increases your basal metabolic rate and helps you to burn more calories during the day.

The more muscle you build, the more calories you burn. If the body does not have a ready source of sugar available, it will start utilizing body fat for energy. This is where good nutrition comes in. But needless to say, if you are lifting weight and building lean muscle, you will reduce the fat around your waist, hips, thighs, and arms.

3. Feel Awesome

I know this one doesn't sound very scientific, but lifting weight will elevate your mood and make you feel like you can do anything.

Seriously.

When you lift heavy weight, your body produces endorphins, which interact with the receptors in your brain and reduce your perception of pain. Endorphins also trigger a "positive feeling" in your body similar to that of morphine. In essence, you get "high" when you workout with weights.

Lifting weight is less dangerous and certainly less expensive than taking drugs, both legal and illegal. It is very cool for me to be greeted at the door with a scowl (I'm not in the mood to train) only to have my client give me a huge energized smile when I leave. Yup, those endorphin thing really do work.

So, if you are a woman over 50, then give lifting weight a try. My advice is to work with certified personal trainer who can show you the right exercises and how to do them safely. A good trainer will also help you progress the movements and weight so that you keep getting stronger. If you need any help, just let me know.

About The Author
Mike Christie, personal trainer and nutritional counselor, invites you to visit https://goo.gl/7k7sbX for more weight loss, fitness, and nutrition articles like this one. You may also feel free to contact Mike by email at mike@mikechristiepersonaltrainer.com for fitness and nutrition advice and questions

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Only 4 Exercises to Hit Every Muscle!

Exercises for Older People Just Starting Out

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We always encourage older people to begin an exercise program, but when they are just starting out it is important to know how to exercise safely. Whoever you are exercising has to meet that person's needs, and obviously by starting a program when at 60 those requirements aren't going to be the same as somebody who is exercising at 30 years old. First, a consultation with a doctor is always recommended just to be informed of what the exercise plan will be.

Then you can get started. This following routine will get your body going if you do them three or four times a week. These are some of the simple exercises that will get you started:

1. Knee lifts. As we age our hips and core can lose some suppleness if we fail to keep them full flexed. Do these by starting with your feet about shoulders apart. With hands on hips put all of your weight on your right foot, bend your left knee toward your chest. After one minute do this with the other leg. This will also be an excellent exercise for balance. To begin you might want to use a hand on the wall for support.

2. Calf raises. This is a great workout for strengthening the calve muscles. While standing with your feet shoulder distance apart, lift up on your toes slowly. Hold that position for a couple of seconds and then drop back down to your heels. Repeat this for one minute. To add intensity as you progress you can carry small weights in your hands. If you want to work on balance do the same motion but only one foot at a time.

3. Step and tap. This is another great exercise for balance, but it is also good for a light aerobics workout. While standing imagine that there is a line on the ground next to you. Step sideways over that line one foot at a time, then when both feet are across that imaginary line step back with each foot. Do this for about one minute at whatever speed feels comfortable for you. As you advance you can bounce back and forth with both feet together.

4. Arm circles. One of the areas that can lock up when not used is the shoulder joints. Like the knees they are big joints and should be exercise regularly to keep that full range of motion you will need as you age. This is a great exercise for keeping the joints supple, and it is to stand with your arms on your side outward in a T-shape with your body. Begin moving your hands in a circular motion, graduate making wider and wider circles with your hands. After one minute makes circles in the opposite direction for a minute. This can be enhanced by holding small weights.

5. Standing crunches. We all know that crunches are great exercises for the abs, but they are quite difficult to do. Standing crunches are easier and will still give the abdominal muscles a workout. With your feet slightly wider than your shoulders lift your left arm above and over your right side until you feel the left side stretch. Bring your left elbow down and crunch to the left and compress your torso as you bring your left knee up. Have the feeling of pinching something between your elbow and knee. After returning to the original position, continue with this again for one minute and then switch sides.

Where you carry your weight has a lot to do with your overall health, as it is a  marker for issues [http://liverissues.com/hypertension-issues/liver-and-kidney/]  having to do with the kidneys and liver. Read more about how to put on good weight through diet and exercise on our website  http://muscle4weightloss.com/. Rich Carroll is a writer and avid health advocate now living in Chicago.

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Is Losing Strength After 40 Natural?

There are many falsehoods that have developed over the years regarding aging and strength. As someone who has worked out all my life they have always seemed liked excuses to me, but they are things I hear all the time. Here are a few of the "LIES", let's call them what they are, I'd like to put to rest.

LIE#1: You naturally put on weight as you get older... WRONG!

Stop blaming those expanding love handles on getting older! In fact, of any other challenge, this is the simplest to combat. There are four factors which contribute to middle age weight gain: slowing metabolism, lower testosterone, poor diet and lack of exercise. Look at that list. Two of the four factors are completely within our control. It's time to stop blaming those expanding love handles on getting older. It's just an excuse. All you need to do is make the right food choices and take care with what you eat. That tiny change alone will stop the onset of weight gain.

But when it comes to strength, here's another myth to bust...

LIE #2: As you get older, you naturally get weaker... WRONG!

I'll show how wrong this lie is. Research from the University of Oklahoma found that over an eight-week period a group of middle-aged guys (35-50) succeeded losing body fat and building muscle. But that's not all. Compared with a group of college-aged guys over the same period, the older guys lost MORE body fat and gained MORE muscle. So, let me say this again: None of this is inevitable. Yes, you're susceptible... but it doesn't have to be your future. Getting older isn't the problem. (And any guy who blames age for their performance is making excuses.)

You don't have to accept these lies.

LIE #3: As you age, you naturally lose energy... WRONG!

There's one everyday reality that hits you harder than anything else: always feeling tired. To feel that overwhelming exhaustion every day is, well... exhausting. You wake up tired. Yawn your way through the work day. And then spend the evening slouched on the sofa unable to keep your eyes open.

And you pay the price.

You spend less quality time with your wife. Less time with your kids. Every activity is a struggle. Before you thought nothing of heading out to do any number of outdoor activities... now, you're lucky if you make it through the evening. Your energy levels start on a downward spiral when your lack of energy reduces your activity level. It becomes a vicious cycle.

But here's the thing about what I call the Energy Spiral. It goes up as well as down. Find the energy and get back into daily activity and the spiral turns upwards. More energy = even more energy. Reinvigorating your body to release enough energy to keep increasing energy levels needs to be a major part of any program.

LIE #4: Injuries are just going to happen as you get older... WRONG!

Remember what you were like in your 20s? Knocking around the gym. Lifting big. Huge gains every week. Eating whatever you wanted with no side-effects. And then what happened when you hit your 30s? Change happens. A nag turns into an ache. The gains take a little bit longer. The fat clings a little harder to your body than it used to. The realization hits: we're not invincible. Progress is painful. What worked for you as a 20-year-old kid doesn't work for you now.

It's perfectly natural. Your body changes. But NONE of the programs reflect that change. They expect you to try nailing it like you did in your youth... and when you don't get results, frustration sets in. You try working out harder. And for longer. Yet the results stall. Your energy starts dropping and soon you're exhausted, frustrated or, even worse, injured. It doesn't have to be that way. With the right program you can avoid injuries!

It's worse than hitting a plateau. And it's not just a case of changing it up or trying something different. The next stage is all about motivation...

LIE #5: Motivation is much harder to come by as we age... WRONG!

Of course, it's not your fault. When you hit your 30s, life gets in the way. You mature. Your priorities change. Your days fill up with the everyday rigor of spending time on your career. You dedicate your free time on evenings and weekends to your family. Hanging out in the gym or sweating it out for hours on end stop having the same appeal. Your motivation wanes. Your diet slips. Life gets in the way. Your priorities may have changed... but your body still needs attention

As you can see, NONE of these issues are physiological.

Our challenges are not about our body. They are around what we choose to do with our body. These are the same challenges for every guy, like you and me. You may be experiencing one or more of these right now... you may be going through all three. By challenging and resolving each of these issues, you can turn back the clock. Deterioration and decay doesn't have to be your reality.

I've found a program that works to help you overcome these lies we've all been told. Known as 40 Strong I think if you'll give it a try, you're going to be achieving the kind of results you did in your 20's.

40 Strong is about you doing what you love to do when it comes to activity. This program is about choosing different ways to be physically active. Liking what you're doing for exercise is the key to longevity and long-term results.

Because if you truly like something, it will be very hard to stop doing it.

I always like going back to children when it comes to explaining exercise and being active. Most of the children in this world have one thing in common; they like to play. Playing is exercise. Kids run, jump, twist, climb and move their bodies with tremendous power, strength and agility. As we age, we lose that ability. Not because we got older, but because we stopped moving like that every day and this point is missed by many experts in the field of strength and health. This program is about adding recess back into your life and having that time everyday where you get to play in different ways. In doing that you will regain energy, muscle, mobility, confidence and your life will be forever changed.

Check out this article and available resources on my educational website at http://www.greathealthreviews.com

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Why Exercise? Here's Why

In my mid 30's I was diagnosed with some pretty severe health problems. I can recall the days that I was so run down and so sick, that my work days were shortened to about 3-4 hours a day. This made it tough for my clients because my best hours were from 10:00- 2:00. For that reason, most of my work had to be done from my home office.

During that time I would make it a point to go for a walk at 10:00 in the evening. This was extremely tough for me. As I struggled to make a mile, I wondered if I'd ever get my health back? Exercise and physical activity were always a huge part of my life. Now I spent the majority of my days in bed.

Around age 40 my wife really started to push me. Not in a way that was bad. But, in a way from inspiration. Slowly our walks became longer. I started to workout again in the mornings. While some days I could only manage 10 minutes. My thought process was 10 minutes beats 5. And given my health at that time, I was willing to take any little victory I could get.

Over the course of 3 decades working in mental health, I would often make lateral moves into the fitness industry as a consultant in health and wellness. Working with both local and national chains, I managed several weight loss programs. I knew how weight affected the individual both from a health and mental health standpoint. So, while I would focus on diet from a disease perspective, I would use exercise for overall wellness.

There is no doubt that we all can benefit from daily exercise. And you really do not need to invest in a lot of time to get results. Personally I strive for an hour a day 7 days a week. That's just feels right to me. When I finally was able to regain my health, I promised myself that I would do everything to preserve it. That said, you can see real results in as little as 20 minutes a day 3-4 times a week. What kind of results? Lets take a look at some of the benefits in regular exercise.

1. Reduce stress, depression and anxiety. Exercise has a direct effect on our brain chemistry. A good 30 minute walk or run should release those endorphins. When this happens, you'll feel less stress and increased energy.

2. Confidence does not come easily for most of us. How do we build it? Get moving. Exercise gets you feeling good. When you feel good, you tend to have a better self- image. Better self- image? Oh yeah. There's your confidence.

3. Slows down the aging process. More importantly the cognitive decline. Exercise will not stop this process completely. But, it will help slow it down. And the earlier you start to exercise, the better off you should be.

*Exercise is important at all stages of life. But for cognitive function, starting to exercise between the ages of 25-45 seem most important.

4. Can help control addiction. This can happen two- fold. First, as you exercise you brain releases dopamine {the feel good chemical.} For many in recovery this can be a good substitute. Secondly, exercise can give your life some sense of order, meaning that leads to self- worth. And as an added bonus, exercise that is built into your daily schedule can offer as a distraction for those cravings.

From time to time I hear someone argue that exercise is just another form of addiction. Well it can be. Just as food, porn, shopping and most anything else. But, ask yourself if you would rather be addicted to exercise or drugs? Be stronger than your excuses.

5. When the blood gets flowing we seem to become more creative. This especially happens when we exercise outdoors.

There are so many good reason to start exercising. Some of my biggest success with clients didn't come in the form of a mental health session. They came for a weight loss session. When a person has been diagnosed with several life threatening conditions and then they commit to a wellness process, that is a big success.

In my early 30's I received a call from a women who wanted to see me as a Hypnotherapist. However, when she arrived at my office and I was doing my intake on her, she went onto talk about how she was diagnosed with a brain tumour, breast cancer and several digestive disorders. I quickly thought to myself that my office manager gave me the wrong client file, and that she was there for end of life issues. Or to see the doctor that I worked alongside of. When I questioned her about what she was being seen for, she said without hesitation, I am here to lose 20 pounds so I look good in a bathing suit on vacation. Wow! I love it.

Over the next couple of weeks not only did we use hypnosis, but she was open to change. With some corrections to diet and adding some exercise, not only did she drop the weight, but her digestive problems faded away. I never did see her again after she left for vacation. I can't help but believe we added to the quality of life that she had before.

And just as I found out years later about the power of movement, there are no wonder drug to be found. But if there were, exercise would be one of them.

Now stop reading and get off the computer. Get yourself moving!

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Phil Jones 6 month body transformation

How To Get Ready To Grow Old

Growing old is for everyone - yep, even you - so it could be a good idea to prepare for that time. You think you're always going to be as young as you are now, but it doesn't work that way. While 70 might seem a long way off, you'll get there soon and have no idea where the time went. Here's what you can do to ready yourself.

1. It's all about attitude: never think of yourself as old. As George Burns said, 'You can't help getting older, but you don't have to get old'.
2. Then there's looking after yourself: you only have one body. A great deal of your experience of ageing 'gracefully' will revolve around the state of your health - physical, mental, spiritual. Make sure you're prepared by:

• Maintaining fitness - gym(ing), lifting weights, walking, keeping your legs strong by doing squats.
• Strengthening your core muscles so you'll avoid falling over and breaking anything - yoga is great.
• Quitting smoking.
• Stopping sun worshipping and always wearing sunblock.
• Encouraging friendships.
• Avoiding eating junk food. You be the one who decides what goes into your mouth.
• Getting to a good weight for you and staying there. Overweight oldies experience all sorts of extra inconveniences.
• Taking care of your mind - exposing yourself to high-quality things and meditating daily.
• Looking on life as lightheartedly as you can. Smiling a lot! Living the worst-case-scenario life by asking yourself when you're feeling 'low', will this matter in five months or five years?
• Stopping being a worrywart. As Mark Twain said, 'I've had a lot of worries in my life, most of which never happened'.
• Using what's available to improve the quality of your life - sight and hearing tests, regular dental checkups, financial planning, etc.

While you've probably heard the saying, 'Old age sucks', but by preparing now, you'll find that it doesn't suck nearly as much as you thought it would.

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Benefits of Dance for Older People

Dancing is a past time enjoyed by many both young and old across the world on a daily basis. Whether it is dancing whilst listening to music whilst doing the housework or attending a weekly salsa class the beauty of dance is that it is really for everyone and can be enjoyed at any time.

However we would like to highlight the benefits of dance particularly for older adults.

Promotes physical activity

Older people are less likely to exercise however those who partake in regular physical activity are more likely to live longer as they maintain their balance, strength gait and cardiovascular health. Dance is great for older adults as it is a low level exercise that works all of the body from head to toe and encourages moving through a space, gets the heart pumping and provides the opportunity to gently move and stretch.

Promotes cognitive function

Older people typically experience a progressive decline in cognitive ability, memory and reaction time as they age. Learning dance steps and sequences can be mentally demanding and is a skill that needs to be developed but dancers are known to maximize cognitive function and muscle memory through practice. Dance also challenges reaction time and perception because of the quick thinking that is required to remember what step comes next.

Promotes Social Inclusion

Older people are especially vulnerable to loneliness and social isolation. Dance is a social activity where people meet weekly and form friendships. The best dance classes are the ones where the dancers go and have a coffee and a chat afterwards reducing the feeling of loneliness and isolation.

Improves mental wellbeing

Older people are more vulnerable to experiencing mental health problems, with depression affecting around 22% of men and 28% of women aged 65 years and over. Dance can help to reduce stress, increases levels of the feel-good hormone serotonin, and helps to develop new neural connections, especially in regions involved in executive function, long-term memory, and spatial recognition. Dance which is a meaningful activity can also encourage individuals to focus on activity for a sustained period and help individuals feel a sense of achievement when they have learnt the steps to a challenging routine.

Promotes self-expression

Older people may not get the opportunity to express their creativity and perhaps are no longer self-aware. Dancing can be powerful energy release that can release tension and provide you with the opportunity to explore your own range of movement and feelings. If you choose to dance to music then there are the added benefits of having songs as a stimulus which can also enhance your mood and also perhaps encourage reminisce.

So dust off your dancing shoes and Keep Dancing.

To find out more about opportunities for older adults take a look at http://www.fayeoconnordance.com/keep-dancing

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Best Ways to Lose Fat for Women Over 40 - The truth

7 Tips For Eating Healthy When You're On A Tight Budget

When it comes to eating healthy, most people think it's impossible when they're on a tight budget. I'm here to share with you exactly how to shop and eat healthy while keeping your grocery bill low. I promise you eating healthy doesn't have to be expensive and you'll get the most bang for your buck. Sure, it would be amazing to eat only organic food, free range eggs and meats, but for now let's keep it simple and stick with whole foods and eating in season for saving money. Check out these 7 money-saving tips and strategies below:

1. Start by setting your weekly or monthly budget for food and stick to it!
This may involve a little extra work by reviewing all of your expenses but set up your budget and stay consistent. Keep track of your spending by reviewing your online banking or keep a physical notebook in your pocket.

2. Take an inventory at home and set up your meal plan
This will be your grocery list. Make sure you know what you already have in your cupboards that can be eaten or used in a recipe. You'd be surprised what might still be hanging around in your cupboards for example; flours and cans of beans - you can make your own bread, cookies and soups with these! Decide on the meals you want to eat for the week, a quick Google search will give you hundreds of healthy recipes so you can buy your ingredients accordingly.

3. Keep on top of the weekly sales at your grocery store
Most grocery stores send out flyers or they have their sales listed online. Review this before you shop and plan accordingly. If you have coupons then be sure to make use of those too. Perhaps with the money you save from coupons you can apply that money to any outstanding loans and debt even if it's just a few dollars (this is will be whole other article).

4. Buy in bulk
Try buying your staple foods in bulk such as oats, rice and beans. You're more likely to save money in the long-run because of a larger purchase at a discount. If there happens to be a bulk food store in your area shop there to save money on packaging and a brand name.

5. Stick to whole foods rather than processed foods
Your whole food choices are going to be the healthier and more nutrient-dense choices. Whole foods are actually less expensive than buying boxes or packages of processed food that provide little to no nutritional value. Why spend $4 on a box of a few sugary snack bars when you can spend $4 and get a bag of several apples or a big 10 lb bag of potatoes?

Here is a list of a few inexpensive whole food options:
Oats, rice, potatoes, dried lentils, beans, bananas, fresh bagged spinach, frozen vegetables and berries

6. Look for the sale rack or discounted items
Most grocery stores will have these special racks for produce that no longer "look" as pretty and they will be marked down in price. If there isn't any mold on the fruit or veggies it's still fine to eat! Also consider finding out when the store gets their delivery of produce and meats so you can shop the evening before and maximize on all the discounted items. Just be sure to cook or freeze any meats right away because they are more than likely close to their best before date.

7. Buy fruits and veggies with the seasons and freeze the extras
Seasonal fruits and vegetables are usually less expensive than the fruits and vegetables that are not in season. Local produce especially at your nearest farmer's market is going to be the least expensive. Remember, we need to eat fruits and vegetables for good health and energy - they are loaded with vitamins, minerals and antioxidants that protect our cells. Freeze any leftovers you have before anything goes bad and needs to be thrown out.

In summary, eating healthy on a tight budget doesn't have to be difficult. It takes a little bit of planning ahead with smart shopping strategies and you will be successful - your body will thank you too!

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Why Do We Lose Muscle Mass As We Age?

On average, by the time we reach the age 60 we lose about 30 percent of our muscle mass. These are the things most people take for granted because of age. The first thought is right, no one can stop ageing, however, we can change most of the age - related issues that come along with it. Muscle loss is no different to other things that come along with ageing.

Reasons for Losing Muscles!

There are several reasons for any health issues that come along with age and muscle loss isn't the only one. Yes, our body slows down with age, for some sooner than others. Retirement means less activity, longer nights and shorter days. Some of our habits change and so does our lifestyle. That means there are things we don't have to do any longer, at least not every day. These are things our body is reacting to and brings along changes and issues. In retirement, for most people one of the most enjoyments of life is doing less or as little as possible and the body will react to this. This is one way of losing muscle and putting on weight, there are many others such as diet, nutrition, exercise, activities etc.

The diet is the first thing to question, is it lacking some of the things the body needs to build muscle? Minerals, which is most common our body can miss minerals without noticing anything for some time. Vitamins and protein, we know protein builds muscle. But, wait a minute, don't just rush of to the store for a protein shake, or some spirulina supplement which is worthless as a protein source.

Not only the Diet

Where does protein come from? It's not only the diet or exercise, although an important part of it. At an older age the body produces less or is harder for the body to make protein. Not having enough protein, we lose muscle mass that could mean the hair gets brittle, the immune system becomes sluggish, the bones become weaker and brittle subject to fracture and breakage, as well sagging of the skin. That's not all, lack of protein can bring on anxiety, depression, the sex drive suffers, these are just the major things that can happen. Yes, the diet like in many health issues has a lot to do with it. We assume that all the protein comes from the diet and what we eat, but that is not the only source of protein.

Proteins made by the body with the help of the right diet, so the body can make amino acids where the proteins come from. The other problem with age comes absorption or lack of it. It is not always the case that proteins made by the body from the diet used to build muscles. Because lack of absorption, protein can turn into excess glucose and not used only for muscles. The same can apply to any supplement pills you take; the absorption may only be a small percentage, and most is of no benefit. Unless a mixture of things you take together is right the body misses out.

For instance, the highest source of dietary protein is in whole eggs, do not remove the yolk like some trying to tell you, make sure to use whole - egg. Eggs have an AAU (Amino Acid Utilization) of 47 percent. As well as fish, meat, poultry, they all have an AAU content of about 32 percent. For the body to work at its best so it can produce enough protein to build muscles, the digestive enzymes must also function properly. If the digestive system works correctly the amino acids will go directly into the bloodstream. This than becomes the building block for hormones, enzymes, connecting tissues, bone and muscles. That's why the digestive function is so important for absorption, as well the right combination of the things we take. Otherwise all the things you have taken including the right food, instead making protein any extra amino acids get turned into sugar, which is not the outcome you want.

Supplementation a must.

With age also comes rejection of absorption which is also a problem for the digestive system. This happens when certain minerals and vitamins are not available from a normal diet. A multi natural supplement should have all the ingredients to keep a normal immune system function, protect the body from oxidative damage, help the body to make folic acid that assists in normal blood formation and cell division.

A supplement designed to contain lipid - soluble elements, maximizing bioavailability of these nutrients for absorption. It should have a proprietary combination of vitamin E, B and omega - 3s (EPA and DHA) derived only from natural source, not synthetics. Nitric oxide: The molecule of life, nitro oxide is a gas with chemical formula N - O: One molecule of nitrogen bonds to one molecule of oxygen. Nitro oxide is something new, not many know about this special discovery from the mid-nineties. It is a natural medicine for your heart, blood vessels and in general for cardiovascular health and more.

These are the main ingredients to take: Morning; A delicious blend of super fruit's juice (30 ml pouch.) Midday; Nitric Oxide in drops. Evening; Omega - 3 Capsules, to help build muscles. This will also improve absorption, as well the best possible benefits you can get from the right supplement. No others created better than this one.

My name is Josef Bichler. Having successfully overcome several of my own health challenges by using natural means. I believe that sharing information can help others to take control of their own health problems. For more ongoing health information as well how to source the best supplements available and chemical free products subscribe to my FREE weekly newsletter. This also gives you the opportunity for comments, suggestions and questions you may have, as well download my FREE E - BOOK to help making better food choices: http://www.healthythenaturalway.com

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Ultimate Full-Body Dumbbell Workout | Andy Speer