Three critical steps for maintaining muscle are strength training, quality protein, and vitamin D and coQ10 supplementation.

Aging is characterized by a decline in muscle mass, or sarcopenia, that nearly doubles at ages 60 and on because of a gradual, accelerating decrease in basal metabolic rate and energy levels combined with increased weakness and frailty. These outcomes only lead to less physical activity creating further reductions in lean body mass replaced by fat mass.

Statistics show that within the next few decades the population of people ages 60 and older is expected to nearly double. Because sarcopenia has a powerful influence on the body’s metabolism and health, one of the most important factors in keeping and staying healthy is preserving skeletal muscle mass and strength.  Slowing Sarcopenia With Help from Isagenix In the last two decades, researchers have discovered excellent approaches for the preservation of muscle mass and strength. Based on their latest findings, here are three vital steps that people must adopt to help slow age-related muscle loss.

 Step 1: Adopt a Strength Training Program

Too little physical activity accelerates muscle loss more quickly than any other factor in a person’s lifestyle.  This is why exercise is the single most important part of slowing sarcopenia. In addition, strength-training programs such as weight lifting have been demonstrated to not only preserve, but reverse loss of muscle strength.

A 1994 study by Dr. Mary A. Fiatarone and colleagues showed that a program including high-intensity strength-training exercise, such as stair climbing, was successful for 100 elderly male nursing home residents. The residents improved muscle strength, increased muscle in thigh areas, increased stair climbing power and increased levels of spontaneous physical activity. 
Strength training is a vital part of a balanced exercise routine that includes aerobic activity and flexibility exercises. Regular aerobic exercise, such as running or using a stationary bike, makes muscles use oxygen more efficiently and strengthens the heart and lungs. When strength training is involved (with resistance), then muscles work against extra pounds. Making muscles work harder than they’re used to strengthens and increases amount of muscle mass in the body.

Strength traingin can include weight lifting, stair climbing, hiking or swimming. It doesn’t have to take large amounts of time—as little as 30 minutes daily is all that is needed to begin making muscle gains and this can be broken down into three 10-minute exercise times.

Step 2: Eat Quality Protein  At Every Meal, Especially At Breakfast and After Workouts

Muscle synthesis requires amino acids as “building blocks” for making protein. Studies show the biggest muscle gains come from regular protein intake throughout the day. Consistent increases in plasma levels of amino acids support muscle recovery and growth.

Newest research presented  in April at Experimental Biology 2010 showed that the key time to synthesize muscle occurs when you have protein of at least 20 grams at breakfast!  At the same time, there are specific amino acids that directly stimulate protein synthesis. These are branched-chain amino acids isoleucine, leucine and valine. Leucine is the most potent trigger for protein synthesis.

Studies suggests that the simple act of eating a leucine-rich meal can induce muscle growth in young adults and similar effects from leucine-rich meals have not been demonstrated in older adults who are physically active.  Whey protein’s rich leucine content makes it Mother Nature’s most effective protein source for promoting muscle.  After physical activity, in fact, whey protein has been shown in studies to double  protein synthesis compared to protein sources that are lower in leucine.

Isagenix’s IsaLean products (Shakes, Soups, Bars) and IsaProare excellent products for obtaining plenty of leucine throughout the day and, specifically, for breakfast and after workouts.

Step 3: Get Enough of the “Sunshine Vitamin” and CoQ10 Daily

Results from two different recent studies show how important Vitamin D status is to  muscle strength. One of the studies found that young women with higher vitamin D plasma levels had reduced levels of fat in their muscles. The second study found that vitamin D was associated with larger muscles and greater physical function in the elderly.  Although neither of the studies suggested a mechanism or a direct causal relationship between vitamin D and muscle strength, this hormone-like vitamin-like is now thought to have a an important link to muscle health in addition to its role in bone health. The studies provide more evidence supporting the widely held views that people need more vitamin D daily than what they currently receive.

People can easily receive enough vitamin D daily by practicing safe sun exposure and supplementation, as suggested by the latest scientific findings presented at Experimental Biology to support bones, muscles and the heart.  Because CoQ10 is a vital nutrient for energy production in every cell in the body including in the muscles and heart, getting enough coQ10 daily keeps energy levels up for performing regular physical activity.  Although the body makes CoQ10 naturally, its biosynthesis begins to decline with aging.  By age 60, most people make only 50 percent of what they did in their mid-twenties. 

Isagenix Ageless Actives is a great way to get the benefits of vitamin D and CoQ10 simultaneously.

Muscle Strength is Monumental

Muscle mass is not just for bodybuilders. It provides the core strength for bones and is directly linked to overall quality of life. In efforts to make an impact on the effects of aging, muscle should never be discounted in the program. Muscle improves metabolism, promotes greater weight-loss benefits, and reduces risk of health conditions such as type 2 diabetes and cardiovascular disease. The more muscle a person has over time, the longer that person will enjoy healthy living.
 

Are you interested in finding out more of a specific topic relating to nutrition and Isagenix products or would like to make a comment about one of our articles? Please send your inquiry to our Nutritional Sciences research team at nutrition@isagenix.net.

Note: The material on this Web site and in our e-mail responses are intended as educational and to support, and not replace, your relationship with a qualified healthcare professional. If you are pregnant, nursing, diabetic, on medication have a medical condition, or are beginning a weight control program, please consult your medical doctor before using dietary supplements or making other dietary changes.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

About Us:  Isagenix® is the World Leader in Nutritional Cleansing. We are dedicated to developing revolutionary products to impact world health to free people from physical and financial pain.

Since its founding in 2002, Isagenix has created a perfect combination of innovation, experience and vision that has made it one of the fastest growing companies in North America!

•Revolutionary Products
•Innovative and Inclusive Product Systems
•Experienced Leadership
•Generous business compensation plan
“With its “no-compromise” approach to quality, Isagenix is changing the lives of people dramatically—and blazing a trail to rapid growth.”

Your Business at Home, October 2006ˆ
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“The future belongs to those who believe in the beauty of their dreams.” — Eleanor Roosevelt

I am sitting at my computer during the early evening of a beautiful day!!  I am on a lake, with the sun glimmering on the water and a warm breeze blowing over me -I love this time of day on a lake!!.  I am grateful to be here and to have this as my work environment. 

My husband recently retired and I own a home-based business.  We are both baby boomers and have reached that point in our lives where we are questioning what we have accomplished, where we are heading and if we are living our lives on purpose.  When our house sold two weeks after my husband retired we decided this was our time and an opportunity to explore those questions and grow into our next chapter of life. 

First, We got ourselves into downsize mode -we gave away and/or sold most of our belongings and put the rest into a storage unit.  What a liberating experience that was!!  It was the ultimate “Spring cleaning” and purging.  You don’t realize how much you have until you start to go through it AND you realize that you don’t need most of the “things” you have accumulated over the years.  Too much of anything can weigh you down!!

We then decided that we’re not going to commit or tie ourselves down to anything for the next year.  We are going on the road in our Dodge Ram Truck  with our clothes, kayaks, bikes and skis and experience traveling across the U.S and Canada.  We have many friends and family we will visit along the way and we have our “bucket list” of places we want to explore.   We are heading out onto the open road with an open heart and mind!!  Being open is key to meeting new people and creating new opportunities.

Did we spend our lives planning this?  Is this our dream? 

We have lived and experienced life up to this point that has prepared us to take this next step. Creating freedoms is enabling us to travel and explore new adventures. To me that is the ultimate dream!!  We simplified to make this happen.  It’s all about making choices.  We freed ourselves from a big overhead and material belongings.  My children are all adults  living their lives on their own.  Who knows where we will end up at the end of our year on the road but I do know we will have opportunities and many options to chose from when we are ready to decide what to do and where to go next.  Life is an adventure and I plan to make the most of my journey.

Here are a few questions to ponder if you are finding yourself questioning the direction of your life.
1.  What are your dreams? (Do you have a vision board?)
2.  What are your values and what is important to you?
3.  Are you living your life based on your answers to question 2?
4.  What small step can you take today to begin the process of living out your dream?

Check in with yourself from time to time and enjoy your journey!!

This hit home for me and I wanted to share these words of wisdom written by a dear friend!!

Thich Nhat Hanh, a Zen master, said:”Thanks to impermanence, everything is possible.”

Change and transition are the wheels that move life forward. This we find out as we go through life. We learn as we go. Change lands on us – like a boulder at times -  we enter our transition and it’s new territory for even the well-seasoned ones.

Change can be scary and the process of transition intimidating. Our plates are full, our lives are as busy as ever, how can one find the time or the energy to go through it?

The fact is, that at times, we don’t have much of a choice. Life happens and it’s completely out of our control. The only way is to go through the process. Now, we can do this the smart way or we can go kicking and screaming. I’ve tried both.

Change is life’s great way of saying: “Not this way!” Transition allows us to grow and change our perspective, it polishes our understanding so we can see which direction our life is leading us to.

Are you going through a transition currently? Try the following questions.

1.Do you find yourself on an emotional roller coaster?
2.Do you want to be alone more than usual?
3.Do you have less energy than usual?
4.Do you wish you had more time and space for yourself?
5.Do you find it hard to concentrate and follow through?
6.Are you feeling disatisfied and unsettled?
If you answered yes to four out of the six questions above, chances are, you are in some kind of personal or professional transition.

In an ideal culture and at some other time, maybe we would have been mentored on how to care for ourselves during times of transition. For example, someone would have explained to us the value of self-care and quiet time. We would have been encouraged to take time and be with ourselves, get to know us better, acknowledge our needs and honor them.

Instead, we live in a culture that values busyness, instant gratification and productivity at all costs. Success is defined by how much we have and not by who we are and the ways we express our truth to the world. “Self-care is for the weak.” “When the going gets tough, the tough gets going.” Isn’t that right? I know this belief system, only too well.

Do you subscribe to the above? How is it working for you? I know what it did to me.

In times of transition, knowing our needs and honoring them, is the key to successfuly moving forward on our journey. Slowing down and doing nothing, hard as it is for some, prepares us for what is to come. By being still, we open up to new ideas and possibilities and eventually we generate the willpower and enthusiasm we need to manifest our newfound inspiration.

“How can I possibly find the time to be still and quiet?” you may ask. I’d say, “You make the commitment and just do it.” You do the best you can, everyday, and eventually, it becomes second nature.

Start by becoming clear on what you need the most. Is it time, space, energy, sleep, aloneness?

Accept what is and stop fighting and acting against your deepest needs. Each day identify one thing you can do. Read a book, go for a walk, write in your journal, listen to music, take a nap when you can, eat nutritious foods that support your health and well-being.

Evaluate your commitments and let go of the nonessentials. Be kind to yourself. Identify the people in your life that are not supporting who you’re becoming and put some space between you and them. There is enough self-doubt to go around. You don’t need help for that.

It all begins with your willingness to act and honor your intuition. Then, it becomes a day by day practice. Every small step is taking you along your path to transformation. As insights turn to clarity and clarity into direction, you’ll find yourself on a new path to where you’ve always wanted to be.

Enjoy the journey!

 
“By Yota Schneider of Open for Success. Working with professionals and entrepreneurs to help them restore their sense of balance and purpose. http://www.openforsuccess.com.”

In my mid forties I found myself at a crossroads in my life.

I was in the food industry(20 years)as a chef, buyer and manager. I ultimately fulfilled my dream of having a storefront- I was a co-owner of a natural and organic health food store. Six months later the store closed and I lost everything including my livelihood.  I put my heart and soul into that store (along with blood, sweat and tears!!)  When the doors closed I went through a myriad of emotions.  Suddenly I was home after working 60-100 hours a week.  I had been functioning on pure adrenalin and I totally crashed and burned.

My middle daughter was living with us at the time.  Her husband is in the military and was in Iraq for 15 months and she was pregnant with their first child.  The birth of my grandson and experiencing the first year of his life turned out to be an extrodinary blessing in all our lives. He touched my soul and gave me a reason to get out of bed everyday.  He brought pure joy to my life when I was down and out.  He opened my eyes to the endless possibilities life has to offer. I also saw my daughter stand tall and brave and embrace motherhood beautifully.  It was amazing to me how I could feel such pride and joy yet, fall victim to my own negativity.  I decided this was opportunity to make some changes in my life. It was an opportunity to re-evaluate and look within myself and find out what I trully wanted out of life. 

I was working every weekend and all holidays.  I was on my feet all day and ate on the run.  I was stressed, living an unhealthy lifestyle and basically had no home life. What happened to the passion I had for food?  I decided to make a shift in my career and find something that was fufilling, gave me some time freedom and still be able to pay the bills and have some fun.  I wanted some balance in my life!

I went on a women’s retreat and it opened my mind up.  You could say I had my “A HA” moment.  I also discovered Retreat Coaching was for me. I enrolled in the certification program and now offer powerful retreats  for women facing transition and diversity in their lives.  I have connected with some amazing women!!

 I have gained a new perspective on the Internet and Direct Marketing. I am learning Internet Marketing- huge learning curve!!  I am setting up my businesses online so I can be portable.  This has opened some incredible doors in my life.  Now I work from home, enjoy time with my family and have passion for what I do!! I have a healthy lifestyle and am loving being a grandma (I now have 3 grandchildren!!). I have a life with balance. 

I am grateful I have three loving daughters and a wonderfully supportive husband.  When you open yourself up to posibilities amazing things happen.

I am in the infancy stages of my businesses and don’t have the rags to riches in six months story to share. However, I have gained control of my life, have grown in all areas and love to learn so I am moving forward with a new perspective and the ability to coach those whom are willing.  I am enjoying my Journey!

www.coachannefreeman.com

PS  My son-in-law came home safely from Iraq, fulfilled his tour in the Army and he and my daughter just gave birth to their second child this past November.

SPRING IS A TIME OF REBIRTH!!
 When the snow melts and our souls begin to stir……
           
Take a Retreat to Detoxify the Body & Soul!
 
Many people live in a state where they are just reacting to life and feel they have no control or sense of being in charge.  When we are on this path of being outer-directed, it’s common to lose track of who you are, what you value and where you’re headed.  Our physical health diminishes or is neglected when we let someone else or outside influences control our lives.  We deprive ourselves of proper rest; we fuel our bodies with caffeine and processed foods.  As a result we have become the most overfed and under nourished nation. 

At this time in our history, more than ever, we are being called upon to re-center ourselves in a healthy way for the sake of our individual lives, the lives we touch and the future of our planet.  Taking a retreat is about creating the sacred time and space to reclaim yourself.  It’s an opportunity to connect with your true authentic self and nurture your needs and desires.  It’s an opportunity to take charge of your health and nourish your body with whole foods, nutrients and minerals.  It’s an opportunity to cleanse the toxins from your body and honor your body for its amazing capabilities of healing and rejuvenating. 
 
Learning how to consciously choose our actions, in line with our deepest values creates a life on purpose with deep meaning.  When you live your life on purpose, life becomes amazing. 
 
Come Retreat with me-click here
Anne 

It’s been a month since I put pen to papaer -so to speak. I feel like I went into hibernation. Working from home, cold & dreary and plugged into the internet makes for a perfect formula to hibernate!! Well we had a fresh snow and now the sun is shining brightly so this is a perfect day to come out of hibernation and recharge my body and soul!! A snow shoe is on the agenda and so that means I will get dressed today- it’s a first step.

While nesteled in at home I have been gathering information and planning ahead.   There is so much information to absorb and it can be challenging sifting through and weeding out the unneccessary. There are an unlimited amount of offerings that claim to be the best and will let you in on all the lies of all the other claims-UGH!! When you are new to searching the web it is helpful to have a starting point and create a system that works for you. I connected with a woman (and actually met her in person!!) who is a “marekting wiz”. She has helped guide me through the sea of Internet Marketing and allowed me to find what was going to work for me. I am so grateful that she listened to what I was saying and gave me some options to explore. I jumped into so many things at once, mastered none and continued to jump- sound familiar? I am now getting back to the basics. This is my starting point. I am taking one step at a time and mastering each one along the way. This is allowing me to actually learn and apply my newly gained knowledge. It is also enabling me to set up a system that can easily be duplicatable.

Looking ahead and respecting my hibernation days; I know that as the weather becomes warmer and the snow begins to melt our souls will begin to stir!! I am offering a “Recharge the body and soul” retreat in April………..Details coming soon.

It is now the middle of January and so begins the journey of 2010!!! As the last days of 2009 were winding down I began to think about my goals and intentions for the New Year looking at all areas of my life with a fresh new perspective. As I was writing out my goals I began to reflect on the happenings of 2009. I was looking ahead to new and fresh with the idea that I was ready to let go of the year behind me with a “good riddance” attitude and then I began to realize I have many things to be grateful for in 2009.

It has been a “transitional” year filled with blessings, personal development, education and business growth. It was also filled with challenges, enormous change and some tough times all of which I learned a great deal from!! I need to acknowledge it all, honor it and take the lessons with me as I begin this new decade. It makes looking ahead an exciting adventure to embark on!!

Social Networking has been introduced to my life and at first I fought it. I fought the technical part as well as the ‘being plugged in” part (old school thinking) and this was because I was afraid of the unknown!!! I thank my youngest daughter who created my Face book Profile for me because she decided I need to get connected.

I didn’t do much with it- again the fear factor played a big role. I have now jumped in and am finding it challenging, fun and a great way to get to know people from all over the world. I still have much to learn but I am taking my own advice and learning to enjoy the process!!

This is my first blog post and I fought this as well- there were a million reasons I came up with as to why I couldn’t write something or anything that was worthy of posting. You just need to start somewhere so I decided to start at the beginning of my journey with a new decade and a new chapter in my life.

I entered into a new business venture a year ago and intend to build a family legacy. Two of my three daughters have joined the business. My husband will retire this year. We have our house on the market with an open mind as to where we will go when it sells. My youngest daughter will be graduating college. My two older daughters have blessed us with grandchildren. WOW!! It’s been liberating to begin here and I look forward to continuing my journal of 2010.