Thursday, September 10, 2020

Why does growing older make a difference in our workouts?

Why at a much younger age was I able to maintain and build muscle mass with half the effort that I put in to my workouts now?

Why does nutrition make a difference to me now more than ever?
My son and I work out together whenever possible.
The difference between us is that his body is thriving with the needed ingredients it needs to get great results when my body is screaming for help!
The truth is that age sucks and we can ether give up or educate ourselves on how to get the most out of our workouts.

Here is an awesome article from Jonathon Clinthorne on what our older bodies need as we grow older.

Top Supplements For Maintaining Muscle Mass in Older Adults 

The loss of muscle mass and strength is a common occurrence during the aging process. In fact, it is estimated that most people lose between 1-2% of their muscle mass each year after the age of 50, and this accelerates after the age of 60.1This loss of muscle mass is even more pronounced in the elderly with diabetes or cardiovascular disease. It’s also an ever increasing public health concern because of the risk for falls, injury and decline in quality of life.2 That’s why many researchers are looking at different ways to slow the loss of muscle mass that occurs as we age. This research has shed light on many important nutrients that are critical for helping to support muscle tissue throughout our lifespan. These nutrients include: 

 Branched Chain Amino Acids (BCAAs) 

The BCAAs–leucine, isoleucine, and valine–are essential amino acids (meaning that the body cannot make them and they must be obtained through the diet or supplements) that have a unique biological effect in the body. In general, amino acids serve as building blocks for proteins and neurotransmitters in our bodies; BCAAs, in addition, stimulate the biochemical pathway that tells muscles to grow and also prevent muscles from being broken down. 3 When combined with resistance training, BCAAs increase testosterone levels and decrease stress hormones.4 Leucine is considered the most important of these amino acids, but they are all important. 5 


 Also known as beta-hydroxy-beta-methylbutyrate, HMB is a nutrient that is similar to leucine and acts in both a similar and a unique fashion in the body.6 Studies show HMB helps to reduce the muscle loss caused by stress hormones, which often increase as we age.7 


 One reason people seem to lose muscle mass as they age is the production of reactive oxygen species (ROS), which cause the production of inflammatory signaling molecules in the body and muscle tissue breakdown.8 Luckily, vitamin C, vitamin E, and carotenoids (lutein, zeaxanthin, beta-carotene, lycopene, astaxanthin) have been shown in several studies to quench free radicals and support healthy muscle mass in aged populations. 9 1o Because omega-3-containing fish oils also have inflammation-modulating capacity, they are another tool to support healthy muscle mass.11 

 Vitamin D 

 Vitamin D deficiency is very common in the population in general; in older people, this is compounded by the fact that the metabolic conversion of vitamin D into its active form decreases as we age.12 Not only is vitamin D important for supporting muscle strength, a low level of vitamin D is associated with increased risk of falls, low bone mineral density and poor immune function. 13 Indeed, vitamin D supplementation has been found to decrease the likelihood of falls in the elderly and has been demonstrated to improve physical performance and strength in numerous studies.14 While these supplements can help maintain healthy muscle mass during the aging process, it is also important to make sure to get regular physical activity and to consume adequate calories.15 Making smoothies and meal replacement shakes is a great way to pack in adequate protein, nutrient-dense fruits and vegetables, and healthy fats. 




[1]Walters DL, Baumgartner RN, Garry PJ, Vellas B. Advantages of dietary, exercise-related, and therapeutic interventions to prevent and treat sarcopenia in adult patients: an update. Clinical Interventions in Aging. 2010. 5: 259-270
[2]Rodneanelli M, Faliva M, Monteferrario F, Peroni G, Repaci E, Allieri F, Perna S. Novel Insights on Nutrient Management of Sarcopenia in Elderly. Biomed Research International. 2015. 524948: 1-14
[3]Kramer IF, Poeze M, Luiking YC, et al. Basal and post-prandial muscle protein synthesis rates are not reduced in sarcopenic elderly. Clin Nutr. 2014. 33:S127
[4]Sharp CP, Pearson DR. Amino acid supplements and recovery from high-intensity resistance training. Journal of Strength and Conditioning Research. 2010. 24 (4): 1125-1130
[5]Layman DK. The role of leucine in weight loss diets and glucose homeostasis. Journal of Nutrition. 2003. 133(1): 261S-267S
[6]Nissen SL, Abumrad NN. Nutritional role of the leucine metabolite β-Hydroxy-β-Methylbutyrate (HMB). Jouranl of Nutritional Biochemistry. 2011. 40(4): 1015-1025
[7]Giron MD, VIlchez JD, Shreeram S, et al. β-Hydroxy-β-Methylbutyrate (HMB) normalizes dexamethasone-induced autophagy-lysosomal pathway in skeletal muscle. PLoS One. 2015. 10 (2):e0117520
[8]Schaap LA, Pluijm SMF, Deeg DJH, Visser M. Inflammatory markers and loss of muscle mass (sarcopenia) and strength. The American Journal of Medicine. 2006. 119(6): e9-e17
[9]Semba RD, Laurentani F, Ferrucci L. Carotenoids as protection against sarcopenia in older adults. Archives of Biochemistry and Biophysics. 2007. 458(2): 141-145
[10]Semab RD, Blaum C, Guralnik JM, Moncrief DT, Ricks MO, Fried LP. Carotenoid and vitamin E status are associated with indicators of sarcopenia among older women living in the community. Aging Clinical and Experimental Research. 2003. 15(6): 482-487
[11]Fetterman JW, Zdanowicz MM. Therapeutic potential of n-3 polyunsaturated fatty acids in disease. The American Jouranl of Health-system Pharmacy. 2009. 66(13): 1169-1179
[12]Gallagher JC, Riggs BL, Eisman J, et al. Intestinal calcium absorption and serum vitamin D metabolites in normal subjects and osteoporotic patients. Effect of age and dietary calcium. Journal of Clinical Investigation. 1979. 64(3): 729-736
[13]Rodneanelli M, Faliva M, Monteferrario F, Peroni G, Repaci E, Allieri F, Perna S. Novel Insights on Nutrient Management of Sarcopenia in Elderly. Biomed Research International. 2015. 524948: 1-14
[14]Muir SW, Montero-Odasso M. Effect of vitamin D supplementation on muscle strength, gain and balance in older adults: a systemic review and meta-analysis. Journal of the American Geriatrics Society. 2011. 59(12): 2291-2300
[15]Calvani R, Miccheli A, Landi F, et al. Current nutritional recommendations and novel dietary strategies to manage sarcopenia. J Frailty Aging. 2013. 2(1):38-52

Wednesday, September 9, 2020

Reach Out To Us!

Congratulations, we are so glad you have decided to make a life change like we did regardless of your age. If you want muscle tone, add muscle or just want to fight getting older, you have made the first step of getting out of you comfort zone. YES you still can build muscle, YES you still can get in shape, YES knowledge is the most successful way to make it happen! If you have made so many attempts to get back in shape and feel that you have failed please DO NOT BLAME YOURSELF! Lack of knowledge is the first step to failure. Because you lacked the knowledge you didn't stand a chance to make you goals happen. We can give you that knowledge and show you how to make it a lifestyle as we did. Teresa and I are in our mid 50s and as healthy as we were in our 20s! Your next step is to get a hold of us! Be sure you want this for yourself and no one else before you contact us. We are serious about helping you but you must want to help yourself ! 

Before you ask we ARE NOT going to charge you anything to contact us.

Ok, now your ready, make the next move by contacting us.
You can do this!!!
Teresa and I are here to help others because we know without the knowledge we have acquired it will be almost impossible to achieve your goals.

You can Text us at 330-795-0041 or email at or
You can request a conversation with Teresa or Myself by filling out the "Contact Us!" or "Ask A Question".

Thursday, April 27, 2017


Fight the trend of obesity with P90X!

The two most recognized reasons for gaining weight is the lack of exercise and improper diet.

P90X is a revolutionary system of 12 sweat-inducing, muscle-pumping workouts, designed to transform your body from regular to ripped in just 90 days. You’ll also receive a comprehensive 3-phase nutrition plan, specially designed supplement options, a detailed fitness guide, a calendar to track your progress, online peer support, and much more. Your personal trainer, Tony Horton, will keep you engaged every step of the way, and you won’t believe your results!

#p90x #p90xpics #p90xpictures

Wednesday, April 26, 2017

Doesn't Matter When or Where!

It doesn't matter when or where you do it.  The one thing that does matter is that you do it for you. Even if you can only workout 15 minutes a day, that's a start. DoIT FOR YOU!

#workout #doitforyou #makeithappen #getinshape #fitness #p90 #p90x

Monday, April 10, 2017

Our Meal Replacement Choice?? Shakeology !

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