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February 10, 2016

Should I do yoga? | Julie Zuzek

In this episode, we get into Yoga Basics with Julie Zuzek. Julie is the founder Corporate Yogi. She helps entrepreneurs grow businesses that are purpose driven and profitable. She is a business coach, a yoga teacher, and host of a podcast.

Julie points out the key benefits of yoga. Yoga iis not just physical, rather it is something that goes deep into our minds. She talks about the physical benefits of Yoga.  It is great for developing flexibility. Just like strength training increases our muscle mass, yoga lengthens our muscles. Then, it increases our body strength. Yoga uses only human body-weight and not any equipment or machines. So, it tends to be a safe way for people to exercise.

Julie mentions how Yoga can help us reduce stress in our life. Relearning to breathe is something people struggle when they first come to yoga. Yoga tends to allow one to breathe in a larger capacity. And that is what allows one to reduce stress in one’s life.

Julie explains different types of Yoga. Bikram style of Yoga is one of the major modalities she teaches. It is something that involves a specific series of 26 poses and two breathing exercises. Ashtanga is another series she teaches. Another yoga type she mentions is Yin Yoga. It takes 4-10 minutes to complete a single posture. It allows us to focus on our breath and also reduce stress. She also mentions Iyengar which is quite popular as well.  It teaches one how to align the body. These are the common styles in the yoga spectrum.

Julie believes one should keep trying Yoga until he or she finds the right type that is for him or her. Finding a connectable, accessible and trustable teacher is important as well.

Hope you enjoyed the session!

https://40plusfitnesspodcast.com/45

https://40plusfitnesspodcast.com/46

Music: Ben Sound Royalty Free Music

February 9, 2016

Ready to Rumble

This week, John and Tammy are ready to rumble. To this point, they’ve been persistent and shown patience, but now it’s time for progression. They’re charged with stretching what they’re capable of doing and experimenting with pushing those boundaries. They’ve built a good foundation, but now it’s time to build the house upon that foundation.

John’s approach will be to rebuild his athleticism. He will want to mix focus and play with added intensity. Both John and Tammy will reconnect with that competitive spirit, only this time they are competing against the John and Tammy of yesterday.

Last week was a busy week for Tammy and she did not have as much opportunity to practice focus and play. However in the afternoons, she had some down time and was able to do some squats and other physical activity. She even encouraged some of her coworkers to participate. Tammy used to be a dancer, so one approach that might work for her is to adopt some sort of dance in her workout routine—perhaps Zumba or watching dance routines from YouTube videos.

The changes that John and Tammy have been making are clear, as people are starting to notice a change in their physical appearance. This has helped to encourage Tammy’s sister to begin her own fitness program soon. Though John’s physical results appear to be more obvious than Tammy’s, she is not letting herself get discouraged. After all, they are both making progress and each person’s success is a success for them both as a couple.

John and Tammy are ready to rumble, as they are now focused on their progression. This week, they will find ways to add intensity to their workouts, while finding their inner beast.

Discussions about sleep

You are in the gym, now what?

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

February 8, 2016

Going from project to lifestyle

Today, we are going to talk about lifestyle.

Often when people approach a new diet or exercise regimen, they have a goal in mind, for example losing 10-20 pounds. It’s important to have a target. But after you achieve that target or you fail to reach it, there seems to be a period of time when many people slip and let it all go.

I find this most often happens when the project (the diet) wasn't something they ever intended to sustain. And when they go back to doing what they did before the project, they end up where they were before, if not worse. That’s why you need to think about the changes that you put in place as being something that you can generally sustain for the long term.

Try making sustainable changes to your lifestyle so that you can maintain your healthy life even after achieving your initial goals. Long-term success requires supports from your family and friends. This may take some time. You're different. You're eating different foods, doing different things. Eventually, they come to understand. As you build this new healthy lifestyle, be sure to explain your why to you family and friends. This will help them get more comfortable with the changes in you.

I recommend limiting yourself to one sustainable healthy behavior at a time and work to make that stick.

Mindset also plays an important role in building a good lifestyle. Work on changing your language, find balance in your life, and build stronger relationships with the people around you. All of these will make you happier and that will make you healthier.

This is your life and you can do this.

Healthy habits | Dr. Cris Beer

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

February 5, 2016

Nelson finds crossfit

Nelson is a sports fanatic at heart. In high school, he played multiple sports and even went on to wrestle in college and internationally. After he got married, he moved to Minnesota to raise his family. In his 40s, he put on some weight, but was soon able to find the perfect fit for his fitness journey when he stumbled upon Crossfit.

After putting on some weight, he began looking for a way to get fit. He signed up to run half-marathons and was eventually running eight per summer. However, he started having pain in his hip that wouldn’t go away. At 52 years old, Nelson was told that he had arthritis in his hip and that the damage was so bad, he would need a hip replacement. He realized he would no longer be able to run half-marathons with the state of his hip and needed to find some other way to continue his fitness journey.

After stumbling upon his local Crossfit establishment, he decided to give it a try. He did his Crossfit baseline and was hooked. Nelson has been doing Crossfit now for a year and a half. Not only can he do deep squats, but his hip is feeling much better.

At first, however, he wasn’t able to do the prescribed weight on all of the Crossfit workouts. He was able to work through scaling, where he did the same workouts as the rest of the Crossfit participants, but with less weight or no weight until he was able to learn the correct form. He was able to reclaim his own inner athlete and continue his fitness growth and progression.

In addition to improving his health, Nelson has found a whole new group of friends in his Crossfit community. He considers this supportive community of participants and trainers as being like his second family. In the end, Nelson found Crossfit to be the perfect solution that matched his fitness desires and goals.

 

Why didn't I lose weight with crossfit?

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

February 4, 2016

Can I get a good workout with a Wii?

If you own a Nintendo Wii, you know it can be a very fun and enjoyable activity for the whole family. Did you know it also has a lot of great health benefits?

In fact, there have been several studies done on the health benefits of the Nintendo Wii. One such study was published in The Journal of Strength and Conditioning Research in February 2014. This study selected 22 people, with half classified as doing high intensity trained exercises and the other half classified as doing low intensity exercises. They all played four different games on the Wii, including boxing, tennis, cycling, and step. They also worked out on a traditional treadmill and stationary bike. The results on all of these modalities were then measured.

While the Wii was not as effective in building cardiovascular health as the bike and treadmill, the results were still pretty good, especially for the low intensity group. All participants reported the Wii workouts as being much more enjoyable than the bike or treadmill. Of the four Wii games used, boxing had the best results, yet tennis yielded the least results.

So are you wondering if you should get a Wii?

The first question to ask yourself is what are your goals? If improving cardiovascular health is important to you, what is something you will keep doing for the long-term? What do you find enjoyable? What will keep you engaged? If you’ve played sports in the past or enjoy playing sports, the Wii may be a good choice. Especially during the winter months, adding the Wii into the mix with your other cardio activities will keep things fresh and offer another opportunity for the whole family to get involved.

As kids, playing was the norm. As people get older, they tend to lose this sense of play. However, play needs to be part of your program. Make your fitness program dynamic and fun, perhaps through using the Nintendo Wii. To purchase a Nintendo Wii through our affiliate link, click here.
http://www.ncbi.nlm.nih.gov/pubmed/26504308
http://www.ncbi.nlm.nih.gov/pubmed/26513387
http://www.ncbi.nlm.nih.gov/pubmed/26469308
http://www.ncbi.nlm.nih.gov/pubmed/26556091
http://www.ncbi.nlm.nih.gov/pubmed/26556092

 

Wii
Nintendo Wii Console Black with Wii Sports and Wii Sports Resort

 

 

 

Wii U
Nintendo Wii U Console 8GB Basic Set – White

 

 

 

Wii U Fit
Wii Fit U w/Wii Balance Board accessory and Fit Meter – Wii U
Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

 

The value of play part 2

Play Golf Forever | Suzanne Clark

February 3, 2016

Body by science | Dr. Doug McGuff

This is the second part of a two-part interview with Dr Doug McGuff . In this episode, we discuss the principles behind the book “Body by Science”. Dr McGuff co-authored the book with John Little.

At the age of 15, Dr Doug McGuff became interested in exercise, diet and human performance. He took up weight training to improve his performance in the sport of bicycle motocross. He traded janitorial services for membership in a local gym.

In 1989, he graduated from the University Of Texas Medical School At San Antonio. He served as the chief resident at University of Arkansas for Medical Sciences at Little Rock. From there, he served as faculty at Wright State University Emergency Medicine Residency. In 1997, he realized his lifelong dream when he opened up Ultimate Exercise.

Dr. McGuff's program has always been high-intensity. Over the years, he continued to tweak his program to continue progressing. He turned his attention to finding the lowest volume necessary to still see results.  He found that intensity was the key, not volume.  Those principles are reflected in the Body by Science book. It is a combination of his own experience and scientific studies. 

In the book, McGuff showed how the intensity comes by slowing down the exercise. He says the purpose of slowing down the exercise is not just going slow. There is nothing magical about that. It’s the focus and intent that changes things. It’s important to set a benchmark workload and progress over time following that benchmark. There is no reason to rush and try to achieve anything quickly. Taking time and focusing on safety at the time of weight-lifting are important.

The book discusses many other aspects of human body and muscular development.

 

https://40plusfitnesspodcast.com/primal-prescription-doug-mcguff/

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

February 2, 2016

Discussions about sleep

In this client episode, we discuss getting good sleep with John and Tammy.

John described his normal sleep pattern, noting he used to sleep six hours a night. Per Allan's recommendation, he added an hour to his nightly sleep over the past week.  With that extra hour, he does not need a nap when he gets home from work.  The sleep he is getting now has him feeling more rested. 

A nap can be a useful tool as well. John said he is not avoiding the nap, rather he does not feel the need for it.  So, he thinks his adding an extra hour of sleep is something he will continue doing. Because he sees real benefit.

If someone gets a good sleep pattern going and gets comfortable with it, his or her body performs better. This will help balance your  hormones, improving brain chemistry and memory. 

John says the setup in their room is completely perfect for sleep. They did not have to make any changes in the sleeping environment. That means they already had some good sleeping habits. 

Tammy tends to sleep more than John. But there are some nights when  wakes up sometimes after 2 – 3 hours.  She finds it very frustrating that when she cannot fall back asleep.  Using good sleep hygiene should keep these restless nights at a minimum.

Start a good sleep practice to ensure you get good nights sleep every night.

Progression for results

 

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

February 1, 2016

Should I lift weights?

Today we're going to talk about resistance training.

A very common question about resistance training is “why would I want to do resistance training if I am trying to lose fat?”

Fat-loss is all about what and how much you eat. And if you are trying to use exercise as a way of burning more calories, you probably pushing yourself to a point that is unsustainable. And when you go back to your normal lifestyle, your metabolism will have slowed. Good weight loss is when the loss is done on a sustainable eating plan. The ideal way is to set small goals like losing one or two pounds per week. Resistance training allows you to retain lean body mass while you lose body fat. This will lead to a better body composition after you've lost the weight.

Lifting weights can help us in three different modalities; muscle strength, muscle mass, and muscle endurance. What many people don’t know is after you turn 35, you start to lose muscle every single year. So, if you look at the older people who did not do resistance training and as a result, they don’t have as much muscle mass. That can be a big problem.

You may not feel comfortable lifting weights. I say you don't have to lift weights; you can actually use your own body weight.
Body-weight exercises like squat and pull-ups are things that can help you get really stronger. Two major advantages of bodyweight exercises are that you can do it anywhere and with limited injury risk.

If you choose to do weights, my typical choice would be free weights. Free weights are better for functional strength. The advantage of machines is that they are easier to learn and use. Regardless of whether you go free weights or machines, always ensure you use good form to avoid injury.

It is difficult to fully cover this topic in 15 minutes. Still, I hope you understand the value of resistance training and don't neglect this very important fitness modality.

 

Weight machines versus free weights

Why you should squat

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

January 29, 2016

Robin sets a stretch goal

Robin’s health and fitness path was not a direct one. She weighed 350 pounds and had undergone several unsuccessful attempts to lose the weight. She kept all her emotions bottled up and used food to fill any voids. However, she soon found herself with some big goals.

After her mother passed away, Robin’s brother kept encouraging her to do something about her health. She went to the doctor, who told her that her life would be shortened if she didn’t take action. A month later, Robin was diagnosed with high blood pressure and needed medication. She knew it was time to act.   A friend introduced her to My Fitness Pal and she began tracking the food she was eating and finding support among the online community. This, coupled with the support of her friends and family, made her thrive.

She joined a new gym in town and began working with a personal trainer. This trainer helped her see what she could handle at the beginning of her journey. Her trainer had her walking on a treadmill for a minute, then jogging for 30 seconds. Though it was tough, it made her hungry to run even more. Running was the only time that her mind could let go and she felt free and clear.

Since she had this newfound love to run, Robin made a stretch goal to run a half-marathon. Before the race began, she had her doubts. Could she really do it? Did she belong to be out there with everyone else? When the race began, she knew she was right where she belonged and she successfully finished the race.

For Robin, one key to success was having a specific goal in mind—something to work toward. She also credits the support of her friends, family, and the online community of My Fitness Pal. Having a workout buddy and doing food prep were also critical components that worked for Robin. All of these elements created the exact formula necessary for Robin to reach her goals.

Diane – a new way to look at goal setting

Music: Ben Sound Royalty Free Music

January 28, 2016

Should I be taking fish oil?

Today we will discuss the benefits of fish oil.

It should not come as a surprise that fish oil has many health benefits. The use of fish oil can improve heart disease, stroke, Parkinson's, eye-health, and arthritis. It is one of the best nutritional tools to improve heart and brain health.
What is it about fish oil that makes it so special?

Well, fish oil has a particular type of fat called omega 3 fatty acids. There are two components to that; EPA and DHA. Both of these have the mechanisms that help our hearts, eyes, and brains. They have benefits for individuals with diabetes. Even some studies have found fish oil may reduce the pain from women’s period. So, this is a pretty amazing substance.

The best source of fish oil is fish!

Yes, there are people who do not like fish much. They don’t like to taste a fish. But there are things that you can do to prepare it better. The advantage of taking fish is the protein it contains besides its oil. When you eat fish, you know a little more about it. So, make sure you pick a good quality fish.

But not all fish will give you equal benefits. There are some fish that are fatty than other fish. Some of the fish will not give you as much fish oil as you get eating same size or part of another fish. It is healthier to get wild and fresh fish instead of firm fishes.

How you cook and prepare fish for eating is important as well. You should try to cook the fish in a way that you can get the health benefits from it. If you want to fry something, make sure you use fatter oil is no going to break down or degrade.
If you are someone who does not like fish, there are some quality supplements in the market. But you have to be careful about the fish oil because if it breaks down and oxidizes, you can harm your body.

Understand the benefits of fish oil and make sure you're getting it from quality sources.

Links: Pub Med – Fish Oil

Music: Ben Sound Royalty Free Music

Is margarine good for you?

January 27, 2016

Primal Prescription | Dr. Doug McGuff

This is the first of a two-part interview with author, Dr. Doug McGuff. Dr. McGuff coauthored his new book, Primal Prescription, with Dr. Robert Murphy.

Dr. McGuff became interested in exercise and diet at the age of 15. He went on to graduate from medical school and trained in emergency medicine. As an accomplished physician, he served as Chief Resident and in 1997, he opened Ultimate Exercise, a personal training studio specializing in high intensity exercise.

Primal Prescription evaluates the current state of healthcare. The public is sold on the concept of failures of the free market system in healthcare. The fact is that no semblance of a free market system has existed in medicine since the Great Depression. Price nor quality is cared about. Excellent healthcare providers are all trapped within a dysfunctional system of delivery. The book speaks about all of this and provides practical tips on how to survive the system.

To manage your health in the current system, it is best to “starve the beast” or adopt dietary discipline and exercise. When you do not do this, you become complicit in your own demise, eventually needing to be saved. Of course, there are always unforeseen illness and accidents to consider.

It’s important to pursue health by eating, lifting, and moving to prevent illness. Pick what appeals to you and what works with your lifestyle. It’s important to make sure you have a personal physician and develop that relationship. You will eventually need someone to guide you through this complex system. Consider someone who practices a broad range of medicine – a family practitioner or internist.

The key to being superhuman is to realize you’re only human. You have to engage in a way that will be livable over the long-term. Have a system that you follow on a daily basis. Do what’s best for you and what will cause the least amount of stress in the process. To learn more about Dr. Doug McGuff, visit www.drmcguff.com. Primal Prescription is now available for purchase on Amazon.

Music: Ben Sound Royalty Free Music

Body by science | Dr. Doug McGuff

January 26, 2016

Progression for results

Clients John and Tammy are seeing real success in the program. They’re checking in once again and have taken another round of measurements. Both are down ½-inch across the board.

John even has shorts that don’t fit anymore. He recently got his A1C blood test done to review his blood sugar levels. In the four months since his last test, he dropped 2.1 marks. His doctor was so impressed that he feels John will be off his medication in three to six months and under 200 pounds in six months. John now has a goal to reach 180 pounds. He can see what’s possible and what he is capable of achieving. He’s setting slightly bigger goals and placing milestones along the way. He understands what is coming next in the natural progression of his health and fitness journey.

Tammy has seen a shift as well. She has noticed her mindset changing as she is building new habits around healthy eating. She is no longer looking for the quickest meal, but finding the healthier option. She knows she has a choice to make and is using her willpower to make the right choice. She can even consider planning ahead and packing a lunch. She is encouraged by the fact that her measurements went down as well. Her hip measurements went down by almost three inches!

John and Tammy are true examples of patience, perseverance, and progression. They know the weight usually comes off faster in the beginning, but are prepared to stay the course. They are truly seeing their progression and know that they can accomplish anything with the help of patience and perseverance.

 

Tweaking to fit

Discussions about sleep

 

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

January 25, 2016

4 fitness modalities that matter

When beginning a fitness journey, people often need to lose weight and may only be focused on what the scale says. In reality, different fitness modalities need to be considered to help you achieve all of your fitness goals, which should be so much more than just weight loss.

Here are four important fitness modalities to consider:

Cardiovascular

Many people assume cardio is essential to fat loss, but it’s not always one of the most important modalities in the equation. It simply needs to be sustainable and work with your diet. Some examples include running, walking, or riding a bike. Perhaps the most effective way to get to a high level of fitness through cardiovascular exercise is by cross country skiing. As long as you’re moving and getting your heart rate up, you will see the real benefits of this fitness modality.

Balance

As you get older, you lose that brain-muscle connection and run the risk of falling. Working to improve your front, back, and side to side balance will help you in the long run.

Mobility

You want to be able to move through a full range of motion so you can continue to have the ability to do things for yourself. As you improve your mobility, you will feel more flexible and capable. Just be careful not to injure yourself.

Strength

Building muscle will keep you healthy. You will be less likely to injure yourself and have the ability to move something heavy in one direction or another. Improve strength by doing resistance exercises. Add in free weights and machines if you’d like. Challenge the muscle and then rest the muscle.

Find a good cross-training program that includes all of these important fitness modalities. Then pair it with a good diet to build and fuel your body. Soon enough, you will be in much better shape.

I’d like to encourage you to get our guide – The 7 Health and Fitness Measures That Matter. It will give you some guidance to know that you’re focused on the right things with your health and fitness program.

How is your mobility

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

January 22, 2016

Nutrition is personal

The concept of personal nutrition has been kind of a hot topic in the nutrition field, bio-hackers, and health advocates alike. This study found is that individuals react to food slightly differently based on their genetic profile and their lifestyles in the past.

A 2015 study on “Personalized Nutrition by Prediction of Glycemic Responses in Cell” examined 800 individuals, 60 percent of which were female with mean age of 43. The study sought to understand the blood sugar response relative to certain foods. Another goal of the study was to come up with a predictive model to allow people to manage their blood sugar. They monitored the blood sugar of 800 people in five-minute increments. Over the period of the study, the participants were encouraged to eat different types of food. After a week of examination, another 100 people were examined through the same process. When the algorithms of both examinations were compared, the individuals were, in fact getting highly predictable blood sugar results. There was a correlation between the algorithm and participant results. The results went beyond the genetics of the study participants.

There are companies now that will evaluate your gut microbiome. But there are easier and less expensive ways for you to do something similar yourself. You can purchase a blood sugar monitor and test strips. You can test your blood sugar before you eat and again 15/20 minutes after you eat. You may even want to take another reading 90 minutes afterward. This way you can see how your blood sugar rises with that particular food. Some food items like cake, cookies and alcoholic drinks can give you a surge in blood sugar, pretty much no matter who you are. Once you know how particular foods affect you, you can modify your diet to keep your blood sugar stable. This will help you lose fat much easier.

Conduct an experiment of one and identify the food that best suits your body.

For health and fitness, sugar is the devil

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

Be a lab rat to find health and fitness

January 22, 2016

Patty’s health choices

Patty was on a quest to change her health. But it wasn’t just weight she wanted to lose. Patty also needed to kick her smoking habit. In her 40s, Patty was morbidly obese, topping the scales at 350 pounds. She was on four different medications and was smoking a pack and a half of cigarettes each day. She knew she needed help.

Patty’s daughter saw the My Fitness Pal app and encouraged her to download it onto her phone. It sat untouched for two or three months. Truthfully, Patty was scared to begin. Once she did, she found exactly what she needed—information and support.

She started eating less and moving more. She began with walking and religiously tracked the food she ate and the exercise she did through the app. After a while, it even became easy. She has the tools at her fingertips.

In her first year, Patty lost 115 pounds simply by eating less and moving more. By her second year, she was off all of her medications. This was great, but she knew there was one more hurdle to overcome—quitting smoking.

She had been wanting to quit smoking for so long. When she first tried to run, she couldn’t breathe and her lungs hurt. She made the decision to quit and after two months of not smoking, she ran her first 5K and felt great doing it.

Her biggest tip is that even if you think you can’t be successful, you can be. You have to want it bad enough and have a strong reason as to why. For Patty, it was being able to be active with her grandchildren.

Though she did put on a little more weight after quitting cigarettes, she now knows how to take it back off and will do so. Now, Patty knows that adopting a health and fitness lifestyle is forever and she is committed to staying healthy for life. To get in touch with Patty directly, contact her through My Fitness Pal as Pattydi.

Julie gets fit

 

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music