How Regular Exercise Can Make You Look and Feel Younger

There are several daily habits that can keep you looking and feeling young, and exercise is one of them. Studies have shown that exercising can even turn back the clock on aging, reversing some of the effects of time, and restoring your youth, inside and out.

Youthful Skin

A recent study performed by McMasters University in Ontario found that the skin of people who exercised regularly was structurally much younger than those who don’t. Even people over 50 had a dermis and epidermis resembling someone in the 20-40 age range when they exercised vigorously at least twice a week.

Improved Posture

One of the sure signs of aging is a tired, stooped posture. Maintaining core strength through exercise gives you the posture of a much younger person. If your posture is already suffering from age, it can be improved through exercise. Yoga and pilates are particularly effective with improving posture.

An Underage Attitude

One of the top aging factors in our lives is stress. It hastens the signs of aging both physically and mentally. Exercising reduces stress, along with our risk of cancer, heart disease, and diabetes. It also increases your energy levels, so you can live a high quality, youthful lifestyle. Those who exercise have a greater sense of self-confidence as well.

Increased Sex Drive

One of the greatest fears people have about aging is that they or their partner will lose interest in sex because of hormonal changes. Exercising has been shown to boost libido in a couple of ways. For one, it evens out hormone levels, leaving you feeling in the mood more often. The second thing exercise does for you in this area is to make you feel more attractive and comfortable in your own skin, which will make you feel more open to birthday suit time. Regular exercise is often the key to maintaining a youthful sex life.

Start Living the Younger You Today!

Troy

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How To Have A Healthy Heart

Here are “life’s simple seven “develop by the American Heart Association to enhance heart health and improve total well being.

1 Get active: All you need is thirty minutes a day of moderate exercise to lower your chances of having a heart disease. Aerobic activity improves your heart and makes your blood pressure drop, increase good HDL cholesterol, fights stress, curbs blood sugar,  reduce weight and improves confidence.

"Walking is a great way to improve heart health and it's free, easy and almost anyone can do it. Remember to include weekly strength training, flexibility and balance exercises.

2. Control cholesterol: the safe cholesterol level must be below 200 mg/dL. Cholesterol clogs the arteries and increases your risk getting a heart attack and stroke.

"The cholesterol, saturated fat and trans fat in your food spikes up your cholesterol, together with amount the body makes naturally,

3. Eat better. Eating lots of fruits and vegetables is the best way to make your body healthy. The American Heart Association also suggest consuming fish at least twice a week—Salmon and mackerel has omega 3 fatty acids that help lessens blood clothing in the arteries and help protect arteries  from being stiff.

4. Manage blood pressure. One of three adults suffers from blood pressure and most don’t know they have it. . High blood pressure is the most important factor that can lead to heart disease. The safe blood pressure should be less than 120 over 80. If your blood pressure is normal, your heart don’t work hard as much to pump blood through your arteries, arteries are elastic and are not over stretched and all your body tissues receives the right nutrients from a correct blood flow.

5. Lose weight: having an extra weight can increase your chances of high blood pressure, high cholesterol and diabetes. Reducing the pounds helps lower your risk.

6. Reduce blood sugar: Diabetes is a big factor for cardiovascular disease.  Having a healthy blood sugar level avoids diabetes which reduces your risk for heart disease. Diabetics should watch out for their blood sugar to avoid problems like heart disease.

7. Stop smoking: Smoking can lead to a lot of health problems such as heart disease, stroke and heart attacks.

Smoking and Breast Cancer

Young women who smoke have a higher risk of common types of breast cancer based on the latest study.

This study showed that women between 20 and 44 who smoked a pack of cigarette per day for at least 10 years is 60 percent more likely than those who smoke less to have estrogen receptor-positive breast cancer.

According to Dr. Christopher Li that there is a increase proof that breast cancer is another cause of smoking.

Prior researched showed evidence between smoking and cancer. This older studies have a different results for younger women who smoke.

Many unanswered questions were raised if smoking increased the risk of some forms of breasts cancers but not others. 

According to Li, a  senior author from the Fred Hutchinson Cancer Research Center in Seattle that there are  sub types of breast cancer and they have examine how smoking affects its sub-type.This data came from Seattle who were diagnosed with breast cancer between 2004-2010.

Base on the data from National Cancer Institute, there is one in every eight women that can develop breast cancer but the risk is lower for younger ones.

Young women who smoked were 30 percent to more likely develop breast cancer compared to those who never smoked.

The findings showed that women who smoked for at least 15 years were 50 percent more likely to have estrogen receptor positive breast cancer than smoker for a few years.

The Shocking Truth About Protein Bars, Shakes & ‘Enhanced’ Foods

“Protein-enhanced” is the new catch-all phrase by food and beverage manufacturers. Everywhere I turn I see another product boasting that it contains protein. But is this growing trend actually beneficial? Not only is it not beneficial, it may actually be harmful, for multiple reasons.  Here are nine reasons to be cautious of protein bars, shakes, and other protein-enhanced foods:

5 Common Yoga Mistakes to Avoid

During my 15 years of teaching yoga, I have noticed some common mistakes that counter the benefits of yoga and can be downright dangerous. These problem-habits, such as forgetting to breathe, can sometimes reflect and reinforce how we live our daily life. If we rush through life, forgetting to take time to breathe, we will likely do the same in our yoga practice.

Ashley Green Working Out in Blue Tank Top

On your bike, Runners

Once you’re hooked on running it can be hard to be convinced of the merits of doing anything different, but in fact variety is the key to making you run better and for longer.

Exercise that is different to running, but enhances it, is called cross training. There’s nothing not to like about cross training if you consider what it’s good for: injury prevention, rehabilitation, improving fitness, promoting recovery, boosting motivation - to name a few.

Tips for gaining and developing muscle naturally through weights, diet and exercise

Gym rats. We have all seen them. Those people that seem to live in the gym. They are there when you get to the gym and they are still there when you leave to go home. 24 hours a day, seven days a week; these guys are there.

 They are the ones that help you feel like you are not making any gains. Well, here is a little secret; more than likely, they are the ones not making any gains!

Here are six tips (in addition to weight lifting program) to help you keep your head held high when in the gym.


1. Eat, eat and keep on eating!

A common misconception is that in order to lose weight, a person should cut the amount of meals that they eat. This is not only false, but will hurt whatever weight loss you have made or ever hope to make. In fact, a person needs to increase the amount of meals that they eat until they are eating about five to six times a day. The best way to do this is by eating three meals and three snacks each and every day.


How can you eat so much and lose weight?

The answer is simple and logical when you think about it. Our bodies have defense mechanisms. One of these defense mechanisms is to hold onto body fat during times of food shortages or famine. It will also take what you do eat and turn it immediately into fat because it thinks you have limited resources for energy. 

Your metabolism will also slow down in order to save this energy. What you need to do is to increase your metabolism so that you can burn calories. By constantly feeding your body, you are, in fact, providing your body with the very nutrients and energy it needs.

2. Eat less calories, make them count!

This is where people get confused. You are told, “cut your calories” and you hear “cut your meals.” You are actually expected to reduce the number of calories that you eat at each meal, not the number of meals that you eat. Your metabolism should be able to burn more calories than you consume. A good guideline is to eat about 10 times your bodyweight.

 For instance, someone weighing 150 pounds should eat about 1500 calories. You can increase this amount to 12 times or 15 times depending on how active you are and what your body needs. You can also lose weight by eating what you would at your ideal weight. If you are 150 pounds and want to be 130, eat 1300 calories instead of 1500. Your body will burn more calories than you are eating and you will lose weight.

3. Egg whites, oatmeal, chicken….Protein!

Protein is extremely important when it comes to building and repairing muscle. It is recommended that you eat 1 gram of protein for every pound you weigh. For instance, that 150 pound person would eat 150 grams of protein each day.

A good idea is to purchase a protein supplement instead of having to eat poultry and beef all day. It is a quick and easy way to reach your numbers. Protein whey can be added to drinks or yogurt.

4. What about nutritional supplements?

Supplements make it easy to get all the nutrition your body needs in a convenient way. It should not replace all meals, but is a great way to grab a quick “snack.” Supplements help recovering muscles get what they need to build up stronger and work harder. Supplements come in many forms. There are pills, powder, liquid and foods.


5. Rest

To rest or not to rest? 

This applies to two manners of resting. Resting in between sets and resting in between workout days.

Between sets, you should rest about 30-45 seconds. When you work a muscle group, you must allow at least 24 hours before working the same group. For instance, if you just worked your arms today, do not do them again tomorrow. The muscles need time to repair and recover. When you workout, the muscles are torn. During the resting period, the muscle group previously torn recovers and builds stronger.

 Lifting weights is simply a way to tear down muscles and rebuild new stronger ones. The resting period does not apply to calves. Calves are the one muscle group that can be worked every day. They only need 12 hours to recover.

6. Cardio

Cardio is an important part of your training program because you need to burn fat in order to see your gains you have made with weights. It also helps to increase your metabolism by keeping your body active. The more active your body is, the more you burn, and the faster your metabolism.

These tips are the difference between making gains and staying the same. Gaining muscle takes time. It will not happen overnight. It is worth it to pay a personal trainer to help create a training program for you.

 A training partner is also a great way to get you to push yourself where you might normally have stopped. Before you know it, you will have the body you were dreaming about. Let the gym rats wonder how you can look better then they do but are hardly in the gym!
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