Aging Workout

The Anti-Aging Workout


They say age ain’t nothing but a number, but there are some pretty startling stats about what happens to the human body as time passes. “As men age, they can lose five to seven pounds of muscle mass every 10 years starting in their 30s, and more as they approach their 50s,” says Wayne Westcott, Ph.D., professor of exercise science at Quincy College, researcher, and author of more than 20 books on strength training. “They also gain about 10 pounds over the same time frame.” Now, some math: If you go down five or so in muscle, but up 10 overall—that’s 15-plus pounds of fat gained each decade.


As soon as you hear “fat gain” you may be tempted to up your game on the treadmill to burn off a few extra calories. According to the science, though, your time is better spent in the weight room. A little more math: In people who don’t do any resistance training, each pound of muscle burns about six calories per day; so if you have 80 pounds of muscle, that’s 480 calories per day. Add in regular strength training of two or three sessions per week, and those worked-out, in-need-of-repair muscles can burn nine calories per day at rest—a 50 percent increase!—or 630 calories. And that doesn’t count what you work off during the workout itself. Further, resistance training is the only way to reduce (and even reverse) that pesky muscle loss due to aging.

That doesn’t mean you should skip your cardio, though. “With age, people experience a decrease in aerobic capacity, as much as 10 percent per decade beginning after age 25 to 30,” says Tracy Hafen, exercise physiologist and co-author of “The RealAge Workout.” “Regular cardiorespiratory exercise, both moderate and high intensity, increases aerobic capacity by 20 to 30 percent, wiping out 20 to 30 years’ worth of aging effects.”


Guide to Vitamins and Supplements

Meet 5 Popular Options

If you browse the web and read news pieces, magazine articles or blog posts on a regular basis, chances are you have come across lots of different opinions about vitamins and supplements. It can be very confusing, especially if you are just introducing yourself to a healthier lifestyle and you’re considering adding supplements to your diet.

Where do you begin?

Well, first of all, before you begin any diet or exercise program, (yes that includes supplements, too) consult with your doctor. Now, do a little research. Have you identified places your diet may have nutritional “holes”? Remember, dietary supplements are not intended to replace food. They are also not intended to diagnose, treat or prevent any disease.

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A good place to start is a multivitamin. Think of multivitamins as the basis for your supplement routine. Ordinarily, multivitamins aim to help provide the essential vitamins and minerals needed in a single daily serving. Multivitamins typically come in different formulations for varying nutritional needs based on gender and age. For instance, there are senior-specific multis that take into consideration the concerns of people over the age of 50. Senior-specific multis may focus on heart-healthy vitamins and minerals.** There are also more specialized formulations for senior men or senior women, which take into account the nutritional needs of these very specific groups. There are pre-natal vitamins aimed at women who are pregnant or considering becoming pregnant. There are even great-tasting multivitamins designed to help children meet their daily nutritional needs as well.

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Co Q-10

So, you’ve heard of this formula on numerous occasions, but you have no idea what it is or what it does. Co Q-10 is short for Coenzyme Q-10. This supplement is best known for helping to support a healthy cardiovascular system.** Co Q-10 naturally appears in almost every cell in the body and our Co Q-10 levels may decrease with age.** Co Q-10 helps our bodies convert food to energy and may also be important to nervous system health.** In addition, individuals who take Statin medications may have lower Co Q-10 levels. Keep in mind that Co Q-10 is not intended to serve as a replacement for Statin therapy, nor should you discontinue taking any prescribed medications while supplementing with Coenzyme Q-10. And, Co Q-10 supports good oral health.** Did you know that good oral health is linked to cardiovascular (heart) health? Co Q-10 supports both!** There are many different formulations and supplements that provide Co Q-10. Some of these formulations include other herbs, minerals and vitamins to help support antioxidant health**. Coenzyme Q-10 is available in an advanced form called Ubiquinol. Ubiquinol is a naturally occurring, fat-soluble antioxidant. Ubiquinol helps to fight cell-damaging free radicals, and plays a role in helping the body convert food to energy.** It also supports cardiovascular health and wellness promoting healthy circulation through myocardial tissue.**

Fish Oil

Fish Oil supplements have gotten a lot of press lately, so chances are you have probably heard or read about them lately. Here’s what you need to know about Fish Oil supplements. Fish oils contain heart healthy nutrients you need called Omega-3 Fatty Acids.** Fish Oils contain EPA and DHA, the important fatty acids that help benefit the heart, joints and bones.**

Omega-3 fatty acids are derived from many sources. Which source you prefer is entirely up to you. So, where exactly can you get these beneficial fatty acids? You can choose from cod liver, salmon and krill oil. Puritan’s Pride fish oil supplements are all purified to eliminate mercury. Our Cod Liver Oil provides an abundant source of Vitamins A and D that help maintain strong bones and a healthy immune system.** In addition, Vitamin A in our Cod Liver Oil assists eyesight and skin maintenance and vitamin D helps maintain strong bones.** Krill Oil, derived from small crustaceans, naturally contains Astaxanthin. Depending on your preference, you can get liquid fish oil, softgels, chewable tablets and even gummy supplements.
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Vitamin D

According to recent studies, up to 75% of adults and teens could use more Vitamin D.1 Sunlight provides a good source of Vitamin D, but many of us aren’t spending enough time in the sun these days to provide adequate levels of this important vitamin. People who live in northern climates often have reduced levels of Vitamin D, especially during the winter months. Many health experts recommend that adults get approximately 2000 IU of vitamin D every day for optimal health benefits.** Why is Vitamin D important to us? Vitamin D assists in the absorption of Calcium.**

As we age, vitamin D absorption decreases, and the skin produces vitamin D less efficiently. To complicate matters, very few foods in nature contain Vitamin D, making it more important to find alternative supplements. Vitamin D is available in many forms including tablets, liquids, chewables and softgels, giving you lots of options to get your daily dose.

Vitamin C

By now, most of us understand that we can get Vitamin C from citrus fruits and other dietary sources. But, how many of us know why Vitamin C is an important nutrient? There are a few reasons our bodies require this vitamin. Vitamin C helps aid in the formation of collagen.** Collagen is an amino acid-rich substance, which can provide raw materials for connective tissues like ligaments and bones.** Vitamin C helps aid our immune system health.** And, Vitamin C is a “super antioxidant” that helps fight cell-damaging free radicals.** Because our bodies require Vitamin C and because we cannot make or store Vitamin C, we have to get our daily dose from food and supplements. Since many of us don’t eat enough fruits and vegetables to reach our daily recommendation, it may be necessary to supplement. The good news is that Vitamin C supplements come in several forms, many of them with tasty flavors we enjoy! To find out how much is recommended for your age and gender, you can view a chart on the Office of Dietary Supplements website. You may copy and paste this address into your browser to find out more.


A vitamin is an organic compound and a vital nutrient that an organism requires in limited amounts.

An organic chemical compound (or related set of compounds) is called a vitamin when the organism cannot synthesize the compound in sufficient quantities, and it must be obtained through the diet; thus, the term “vitamin” is conditional upon the circumstances and the particular organism. For example, ascorbic acid (one form of vitamin C) is a vitamin for humans, but not for most other animal organisms. Supplementation is important for the treatment of certain health problems,[1] but there is little evidence of nutritional benefit when used by otherwise healthy people.

2] By convention the term vitamin includes neither other essential nutrients, such as dietary minerals, essential fatty acids, or essential amino acids (which are needed in greater amounts than vitamins) nor the great number of other nutrients that promote health, and are required less often to maintain the health of the organism.[3] Thirteen vitamins are universally recognized at present. Vitamins are classified by their biological and chemical activity, not their structure. Thus, each “vitamin” refers to a number of vitamer compounds that all show the biological activity associated with a particular vitamin. Such a set of chemicals is grouped under an alphabetized vitamin “generic descriptor” title, such as “vitamin A”, which includes the compounds retinal, retinol, and four known carotenoids. Vitamers by definition are convertible to the active form of the vitamin in the body, and are sometimes inter-convertible to one another, as well.

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Importance of Fitness to Our Daily Life

Fitness to our daily Life

Today, in this digitally advanced world staying fit and active has truly gotten to be difficult for many people than before. We lead a quick paced lifestyle and henceforth think that it’s difficult to oversee time for rec center, joining sports or partaking elective method for activities. Also, we effortlessly get caught by unhealthy suppers and snacks as we are coming up short on time to plan heavenly and nutritious foods all the live long day. In any case, physical and mental fitness are critical for our wellbeing today and also later on. Having great fitness level is exceptionally vital as it counteracts ailments, minimize the wellbeing dangers, and appreciate quality life ahead.

Fitness offers us a wide assortment of different benefits, from lessening anxiety to enhancing our self-regard. Fitness really has more prominent effect on our lifestyle. Along these lines, it is critical to stay fit since fitness guarantees mental and physical wellbeing, while offer a few other social benefits.

Physical Fitness 

Standard fitness administration is most extreme critical for long haul medical advantages. People must practice cardiovascular activities day by day in any event for 30 minutes to diminish danger of diabetes, heart ailments, and other life debilitating ailments. Keeping up physical fitness likewise helps you to avoid different sicknesses and conditions which are appended with maturing.

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Mental Fitness 

Here mental fitness implies keeping up mental sharpness. Playing mind empowering recreations like word riddles or chess or staying aware of current occasions help a man to keep up their mental fitness well. People ought to know with the impacts of despondency, anxiety, tension on their mental fitness. Despite the fact that physical exercises and activities help a man to mitigate the impacts of anxiety, but they should likewise try to keep up an immaculate work-life parity. Working of late in office will help a man to awe their manager and get higher compensation toward the end of the month; be that as it may it doesn’t bode well to include on your general wellbeing by working recently. People must lean toward investing energy with loved ones and get occupied with exercises for pleasure and to keep up better mental fitness.

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Healthy eating

Another urgent viewpoint for keeping up higher fitness level is eating great. Eating parity eating regimen is constantly useful as it is connected with both mental and physical fitness. Our body requires wide assortment of nutrients and vitamins for a wellbeing body and mental status. In this way, it is vital to eat healthy and extensive variety of foods that are high in proteins and carbohydrates alongside different nutrients.