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Growing Older the Healthy Way



Diet, Exercise and Your Mitochondrial Health 





“Age isn't how old you are but how old you feel.”  Gabriel Garcia Marquez

Getting older is not an option – it’s inevitable, but how you age is YOUR option.


You can fight it, give into it or radically EMBRACE it - enjoying the wisdom that age brings and keeping that ‘young’ feeling by staying in shape, eating wholesome foods, being more active, spending time with family and friends – living life to it fullest

A few tweak’s in your lifestyle now will allow you to age in the healthiest possible way you can
At Your Wellbeing as Health Coach’s we are dedicated to the Positive process of ageing rather than a number!

Have you heard the term ‘mitochondria’?
In science many people describe mitochondria as the “powerhouses of the cell” – according to the MRC [mitochondrial biology unit] – "mitochondria are the parts of the cells that turn sugars, fats and proteins that we eat, into forms of chemical energy that the body can use to carry on living.”
They are tiny organelles that are the primary source of energy for our body. It is thought that most of our cells have one to 2000 of them. When mitochondria go wrong disease is the result.

According to Dr Joseph Mercola in his article ‘your body is a power grid’ “how quickly your body ages largely depends on how well your mitochondria work and how much damage can be minimised by diet optimization” 
Research is now telling us there are many ways to keep our mitochondria healthy – two of them being

Fat Burning Diet: Changing our diet so we become efficient fat burners as opposed to sugar burners – primal, keto, style habits – I prefer to describe it as a lifestyle, and it is one that I live and promote in my Your Wellbeing Coaching program
 
Exercise HIIT -  exercise that improves our mitochondrial health, while slowing down age related muscle decline and boosting heart health.
Check out this simple and effective workout that you can do anywhere [within reason] the Nitric Oxide Dump or I describe it in my coaching plan the NOD workout! 

The NOD workout is a 4minute HIIT [high intensity interval] session that suits even the most inactive person.  

Developed by Dr Zach Bush, the NOD workout is a new more accessible version of a high intensity interval training [HIIT] style of workout. It is designed to stimulate the release of nitric oxide and promote health

As Dr Bush, states “The Four Minute Workout is a new concept of exercise that revolves around the body’s ability to use Nitric Oxide for muscle growth. This is an efficient anaerobic workout that can be done multiple times per day. The more frequently you do it, the better your results.”
  • No need for a gym membership
  • No fancy clothing
  • No fancy equipment
Nitric oxide is a messenger molecule that transmits signals to cells in areas of the body - cardiovascular, nervous and immune system.
The NOD workout is simple:
  • 3 to 4 minutes
  • 4 exercises [covering 16 biggest muscle groups]
  • 10 reps [start with 10 – then 15 and up to 20 as you become fitter]
  • 3 circuits
  • 2 hours intervals between circuits 
  •  3 times per day [optimum]
The exercises are basic but as with all exercise / movement FORM is paramount, build up your form before building up the reps or the tempo
·         Squat
·         Tin Soldier [Forward arm raises in military style]
·         Snow angles [good wide arch]
·         Military press
Dr Mercola adds that we should breathe in and out of our nose, “as our nose regulates more than 30 physical processes, including the release of NO.”
You can check out Dr Zach Bush taking you through this fantastic simple but amazingly effective workout here Nitric Oxide Dump Workout

 
Please note - If free standing squats prove difficult for you – you can use the back of a chair to hold onto and judge the distance that is comfortable for you to lower too. You will see arm modifications for shoulder work demonstrated in the video
Do you want to change your lifestyle?
Feel Fitter over Fifty or forty?
Feel healthier than you have before?

Then Contact Jay Gavin – Health Coach at www.yourwellbeing.expert
Email: info@yourwellbeing.expert
Mobile: 00353894395057

 Referenced:
Dr Mercola   - https://articles.mercola.com
MRC mitochondrial biology unit http://www.mrc-mbu.cam.ac.uk/what-are-mitochondria
Nitric Oxide Dump workout – Dr Zach Bush MD http://zachbushmd.com

Picture from Louise Hay 

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