Advanced Fitness

Muscular power = longevity

Interesting 2minute read

4000 people studied, median duration 10.8 years. Age range 46-76

Higher muscular power in men reduced all cause mortality by a factor of 5.88

Higher muscular power in women reduced all cause mortality by a factor of 6.90

Higher Muscular power would suggest living 6-7x longer than someone with less muscular power.

Check out the article below for more details.

https://www.mayoclinicproceedings.org/article/S0025-6196%2825%2900346-5/fulltext

Being strong and powerful as you age not only reduces your risk of all cause mortality but gives you the independence and dignity to choose how you spend your time and energy.

It makes sense that power is the key because power is the expression of strength, it’s how you use your strength.

Go and get powerful!💪💪💪💪💪

The Importance of Recovery: Where the Magic Happens

When was the last time you gave your recovery as much attention as your workout?
Most of us focus on training harder, lifting heavier, or running further, but the real progress doesn’t happen during exercise. It happens afterwards, allowing your body to recovery is when the adaption happens.

Recovery is one of the most important parts of any exercise routine, yet it’s often the first thing to be overlooked. Without enough recovery, your body doesn’t have the opportunity to repair itself, which can lead to fatigue, a plateau in progress, and an increased risk of injury.

The good news? Recovery doesn’t have to take hours. Even setting aside just 10 minutes can make a positive difference.

Active vs Passive Recovery
Recovery generally falls into two categories: passive and active.

Passive Recovery
Passive recovery means taking a genuine rest day where your body isn’t placed under additional physical stress beyond normal daily activities. It’s about allowing your muscles, joints, and nervous system time to recharge.
Some great passive recovery options include:
• Massage
• Sleep/Power Nap
• Nutrition (adequate energy & nutrient dense foods)
• Meditation
• Shakti Mat
• Breathing exercises

Active Recovery
Active recovery involves light, low-intensity movement that encourages blood flow without placing extra strain on the body. This type of recovery can help reduce stiffness while keeping you mobile.
Examples include:
• Yin yoga
• A gentle walk
• An easy spin on the bike
• A slow swim
• Sauna
• Tai Chi
• Foam rolling
• Stretching
Make Recovery Part of Your Routine
Think of recovery as part of your exercise programme—not a break from it.
Scheduling recovery into your week is just as important as scheduling your workouts. Whether it’s a dedicated rest day, a gentle walk after a tough session, or 10 minutes of foam rolling at the end of your workout, these small habits can make a big difference over time.
Remember, recovery isn’t being lazy—it’s giving your body the opportunity to do what it does best: repair, rebuild, and come back stronger.
Training + Recovery = Better Outcomes

Big week at Advanced Fitness. 🎉
Celebrating 10 yrs since Jane joined us and 20 yrs since Paul launched Advanced Fitness. 🍾🎊

Have you stopped to think about your relationship with technology and you devices?
Are they wasting too much of your time? 🖥

How about doing a digital detox? Here is a suggest of how you could do a 7 day detox.

Day 1 – Switch off push notifications on your phone, tablet and laptop.
Day 2 – Unsubscribe from email you never read.
Day 3 – Set your email apps to refresh manually not automatically; take emails (or at least work emails) off your phone.
Day 4 – Have device free meal times. No devices at the table.
Day 5 – Switch off all your electronic devices 90 minutes before bed.
Day 6 – Have two one-hour periods during the day where you are device free; see if you can enjoy some special moments without posting them on social media.
Day 7 – SCREEN FREE DAY. Live your entire day offline and without screens.

See how you feel.

I do not want to be a GE Guinea Pig.
I value my health and want to be able to choose what I eat.

The NZ Government are wanting to change our current Genetic Engineering regulations with the proposed Gene Technology Bill that is before Parliament, without any Public consultation. This affects us ALL.

The negative implications to our health and our economy are massive and I think very frightening.

Overseas there is growing evidence that genetically modified organisms (GMO) foods are making livestock and humans sick, causing cancers, immunity issues, birth defects, changes to our gut microbiome, which are all very scary.

Over 30 countries are demanding GMO free products, so why are we potentially jeopardising that and our HEALTH.

If you would like to know more or how to take action please DM me.

Are you feeling the stress and strains of this time of year?

Do you crawl or sprint over that "Christmas Finish Line"?

It's that time of year when life gets a little crazy. Social functions, work dos, endless school commitments, planning holidays and of course getting ready for Christmas. We get caught up in that "Everything has to be done by Christmas" mentality.

Are you tired of feeling that by the time you get to Christmas Day you crawl across the line, exhausted? Wouldn't it be wonderful to cross the line with a spring in your step? And you can. Here are a couple of my top tips;

1, Just Breath.
Aim for a few minutes each day to do some diaphragmatic breathing. Breathe slowly and into your belly. This helps lower your stress levels & heart rate and keep you grounded. Perfect when we are rushing around. 🧘‍♀️

2. Exercise in almost any form can act as a stress reliever. It's like meditation in movement, letting you shed your tensions as you focus on a single task, leaving you with more energy and helping you to remain calm and clear to get everything else done. And it can improve your sleep. A little a day is all it takes, so do what you can, it doesn't need to be a full on workout. 🏋️‍♀️

3.The 80% Rule. Keep your diary to no more than 80% full so when those extra things turn up that you can't avoid, you have room to fit them in. If you are already at 100% there is no more room, balls get dropped and the stress levels rise.

Take the time to look after yourself, your sleep, diet, exercise and stress levels. It might not be possible to cover all bases, so focus on the ones you can look after.

Your health is the best present you can give yourself and your family. 🌼🌲🍓🤸‍♀️

"You want to be the oldest person in the gym, not the youngest person in assisted care." I love this quote from Dr. Stacy Sims