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Monthly Archives: December 2016

December 30, 2016

A better way to do new year’s resolutions

At the beginning of a new year, many people will set New Year’s resolutions. However, 92% of people who make these resolutions don’t stick to them. Why is this? It is likely because the resolution is not yet a commitment.

In order to be successful in meeting any goal, you must be committed. To get clear on your level of commitment, you must first ask yourself why you are making this resolution. What is your why?

When you know why you want to achieve this goal, couple that why with a vision for what your future will look like when you reach your goal. What is your vision of what health and fitness looks like? When you keep your why and vision top of mind, you then have a vow or commitment to do these things for yourself because you know exactly why you are doing them and are driven to achieve your desired end result.

However, having the vision is only have the battle. If you’re not willing to do the work to make your vision a reality, you won’t be successful. Do you love yourself enough to make this vow? If so, create a plan and stick with it.

This year, don’t just make new year’s resolutions. Make a commitment to become a better version of yourself. If you need help, check out the Surefire Results for Weight Loss Program. This is a program that provides real results through focusing on three lifestyle changes. You’ll also have access to me as your trainer and a private Facebook group for accountability. This program has a money-back guarantee, so don’t delay!

 

Another episode you may enjoy

What I've learned this year

December 28, 2016

Fight sitting disease with Joan Vernikos

Dr. Joan Vernikos is a well-known expert in stress and healthy aging, a former NASA researcher and administrator, and the author of the new book Designed to Move.

Dr. Vernikos explains that as our lives have become easier, we have been lulled into an abnormal existence of sitting, as our bodies are biologically designed to move. In the last five years, analyses from data show a relationship between sitting and a variety of health issues including cancer, stroke, diabetes, and obesity.

Here are several tips on how to increase your movement and add to your overall health:

  1. Alignment and upright posture – A correct alignment spares your body. Don’t slouch when sitting.
  2. Change in posture often – Interrupt sitting often and work to improve your balance.
  3. Activities such as housework and gardening – These are activities with a purpose that will keep you moving and feeling accomplished.
  4. On the go – Opt to walk, bike, or take public transportation to reduce sitting time.
  5. At the office – Take the stairs and encourage standing up.
  6. Play – Swinging and juggling are good for balance.
  7. Stretching – Stretch at your desk and be sure to push your shoulders back.
  8. Relax completely – Totally let go and free your mind.

Awareness is the key. You can structure your life to incorporate new habits in the course of your day. Stand up in meetings, get up to get a drink of water, or walk over to someone instead of sending an email. Focus on frequency and consistency.

Designed to Move gives a basis of understanding of what our bodies should be doing, and what we can do to get back to that level of health and enjoyment. To connect with Dr. Joan Vernikos, visit www.joanvernikos.com.

 

Another episode you may enjoy

Better movement and form with David Knox

December 26, 2016

11 Best stress reduction tips

Though there are good and bad types of stress, there is no way to avoid all stress.

So, what is stress? Stress is a reaction of our body when it senses that something is not right. The body reacts to stress by releasing the hormone cortisol. Cortisol activates the adrenal glands, which prepares the body to react—fight or flight mode—to survive.

When we are constantly faced with stressors in our lives, our body does not have the opportunity to find balance. This can wear on your health and shows exactly why you need to learn to deal with bad stress in a healthy way. To reduce stress:

1. Avoid it – Stop overcommitting. Recognize your physical limitations. It’s better to under-promise and over-deliver.
2. Run away – Physically get up and move your body. Allow your body to burn off the cortisol and be productive.
3. Nature – This will help you relax and lower your stress threshold.
4. Sleep – Quality sleep primes your body to deal with stress.
5. Meditation – Focus on your current state and who you are, rather than what is happening around you.
6. Avoid stimulants – Alcohol, tobacco, and coffee can affect cortisol levels, particularly in times of high stress.
7. Take a break – Take a vacation or do something you enjoy.
8. Hobbies – Find regular time to do things that add value to your life, but are also stress-free.
9. Practice gratitude – Build an inventory of things for which you are thankful. Choose a positive response to stress.
10. Breathe – Breathe in a slow, controlled way to find a more relaxed state.
11. Talk to someone – Don’t keep it bottled up. Find someone you trust. Don’t be afraid to be vulnerable.

By following these tips, you will be able to reduce your stress level and live a happier, healthier life.

 

Another episode you may enjoy

Baths for health with Paulette Sherman

December 23, 2016

11 Reasons you’re not losing weight

Losing weight is an emotional game. If you’re not losing weight, consider these 11 reasons as to why you may not be reaching your goals:

  1. Not committing – Connect your why with your vision. Why do you want to lose weight? Commit to do the things that are necessary for reaching that vision. Until you make that commitment, all you have is a want.
  2. Quitting too soon – Many quit because it gets difficult. You must give your body time to adapt to a new lifestyle. Once you start on a plan, stick with it to see results.
  3. Get duped by marketing – Don’t believe all the marketing claims. Success stories and marketing can be misleading.
  4. Rewarding workouts – Rewarding exercise with food dismantles any weight maintenance you will have. You cannot use food as a reward.
  5. Portion size – Restaurants have inflated portion sizes. Learn the appropriate portion size and eat slower, healthy foods.
  6. Mindless eating – Be mindful about what you’re eating and why you’re eating it.
  7. Eating inflammatory foods – Sugar is your enemy in weight loss. Eating inflammatory foods leads to weight gain. Consider trying an elimination diet to see what works for you.
  8. Exercise is greater than food – You cannot out-exercise a bad diet. Start with eating healthy foods to see real results.
  9. Undereating – If you skip meals or eat less than you should, your blood sugar will plummet and your metabolism will slow. Find balance in an eating program that you can maintain.
  10. Having no plan – Without a plan, there will not be any weight loss. To see results, create and stick to a plan.
  11. Doing it on your own – You may need accountability. Reach out and ask for that help.

Reflect on your own personal experiences with weight loss. Use these tips to consider what you can do to improve your approach and achieve your weight loss goals.

 

Another episode you may enjoy

11 Best weight loss lessons

December 21, 2016

11 Best cardiovascular training tips

Cardiovascular training is often the first trigger that gets people engaged in fitness. Participating in classes and running are enjoyable activities that cause a release of endorphins, while also improving blood flow and heart health. Here are 11 tips for better cardiovascular training:

My best cardiovascular training tips

Warm up

Don’t begin a workout without warming up. Try walking or doing jumping jacks to get a good sweat going.

Align to why

Knowing your why will help keep you committed. Your why could include having “me” time, improving cardiovascular health, or spending time with friends.

Have a goal

Knowing your goal will keep you focused. Set a goal and work toward it. Once you reach your goal, set a new one.

Smart progression

Set a progression so your body can adapt and continue to do everything you’re asking of it.

Rest

Allow your body to recover from the work it’s doing. Ensure you’re getting enough rest between runs.

Balance with other modalities

Don’t neglect other modalities, such as mobility, balance, and weight training. These modalities will make you a better runner.

Equipment

A good pair of running shoes is all you need. Add equipment over time. There is no need to spend lots of money when starting out.

Mindfulness

Be in the moment and use runs as the “me” time you deserve.

Hydrate

You lose much moisture through sweating and breathing. Stay hydrated, especially while doing longer runs.

Consistency

Be consistent, as this is extremely important for progress and seeing long-term results.

Know your style

Try different classes and activities, both alone and with others. Determine what you like best and stick with it.

Set yourself up for success by embracing these cardiovascular training tips while doing your runs or taking classes!

Another episode you may enjoy

You Can Run Pain Free | Brad Beer

December 19, 2016

11 best weight lifting tips

As we age, our bodies naturally lose muscle mass. To counteract this loss, most people should incorporate weight lifting into their fitness routine. Here are some of my favorite weight training tips:

My best weight lifting tips

Warm up

Move your muscles through a full range of motion before working out. Consider walking on a treadmill or doing jumping jacks.

Address mobility

Lifting weights can improve your mobility and help you stay injury-free.

Have a plan

Have a goal and a plan to get you there. Understand what your focus is for the day, including which exercises and weights you’ll use.

Good form

Bad form can lead to injury. Study the correct form and execute it properly.

Safety first

Always use safety rack or spotter, especially when doing squats or using the bench press. Make sure you are using the equipment properly.

Compound/Isolation

Compound movements involve multiple muscles through a general range of motion, while isolation movements only use one muscle. When starting out, focus on compound movements to get more bang for your buck.

Consistency

You won’t see progress unless you’re working out consistently. Slowly build and maintain muscle over time.

Periodization

Change your workout focus every so many weeks. This adds variety and ensures you will keep seeing the benefits of the work you do.

Nutrition and supplements

You can get every bit of nutrition from whole, real food. There is no magic pill.

Rest

Make sure you’re resting enough between workouts and getting adequate sleep.

Patience

Reaching your goal may take months or years of training. Make weight training a regular part of your lifestyle.

By following these tips for weight training success, you will see a positive impact along your health and fitness journey!

Another episode you may enjoy

11 Reasons to lift weights

December 16, 2016

11 Ketogenic Training Tips

A ketogenic diet can impact how you train, when you train, and the type of training you’re doing. Ketogenic training will be safer and more effective if you follow these tips:

  1. Keep carbs below 20 grams – Even though you’re training hard, keep your carbs low, ideally under 20 grams.
  2. Testing – You will be able to feel when you are in ketosis, but it’s still a good idea to test your ketones through your urine, blood, or breath. For long-term use, invest in a monitor and strips.
  3. Timing – Evaluate the timing of when you eat and work out to see what works best for you.
  4. Carb withdrawal – When first trying to get into ketosis, your energy levels may be low. At the outset, consider doing mild activities instead of an intense workout.
  5. Stay hydrated – Everyone needs to stay hydrated, but those in ketosis may need to drink more water in because of not eating as many vegetables and fruit.
  6. Sodium – If you’re watching your diet, you may not be getting as much sodium as you need. Add a sea salt or natural salt to your diet.
  7. Potassium – This helps maintain moisture in your organs and muscles. Consider a supplement if you’re not getting enough from food.
  8. Magnesium – Again, if you’re not eating enough fruits and vegetables, you may need a magnesium supplement.
  9. Protein – Find the right balance of protein for you. Avoid consuming excess protein, as your body can turn it into blood sugar, which may push you out of ketosis.
  10. Quality – Ensure you are consuming quality fats and getting good nutrition.
  11. Eat when you’re hungry – Ketosis will change your appetite and you will feel sustained for long periods of time without eating.

By following these helpful hints, you can get the best possible results through your personal training while in ketosis.

 

Other episodes you may enjoy

Fasting for weight loss with Dr. Jason Fung and Jimmy Moore

The scoop on ketosis with Jimmy Moore

December 14, 2016

Making fitness a lifelong habit with Kathleen Trotter

Kathleen Trotter is a personal trainer and the author of Finding Your Fit, a great new book that encourages people to find their own unique recipe to sustain long-term success with health and fitness.

Kathleen explains that becoming fit is an active, lifelong process. She details seven strategies that will help set you up for success:

  1. Stop aiming for perfection – Something is always better than nothing. Forget the all or nothing approach to health.
  2. Convenience and consistency is key – Find ways to make your workouts convenient, which will contribute to long-term consistency and success.
  3. Find your exercise bliss – Adopt fitness activities that you enjoy and will want to do consistently.
  4. Find your why – Tie a deeper meaning to why you are committing to your fitness lifestyle.
  5. Find your inner athlete – This helps in working toward your long-term goal.
  6. Flip your negative thoughts – Moving is a privilege. Think positively and be grateful for the ability to move.
  7. Mindfulness and preparation equals success –Determine your priorities and plan for the week ahead.

Kathleen also speaks about the concept of goals versus wishes. Your goals may not be connected to your life and reality. To adjust this, follow these six steps:

  1. Stop using a “too busy” excuse – Pair your fitness activities with other non-negotiable activities.
  2. Gradual progression – Don’t try to tackle everything at one time. Try adding one good habit and removing one bad habit per week.
  3. Establish a WWWH plan – Be realistic about what you’ll do, where you’ll do it, when and how.
  4. Respecting your genetics and the realities of your life – Be the best version of you possible.
  5. Form goals that are relevant and important to you – This may include engaging in activities with family members.
  6. Learn from yourself and others – Determine what was successful/unsuccessful and learn from that.

To connect with Kathleen Trotter or learn more about Finding Your Fit, find her on Twitter at @ktrotterfitness or visit her website at http://www.kathleentrotter.com/.

Another episode you may want to check out.

Walking for weight loss with Lucy Wyndham-Read

December 12, 2016

Is coffee good for you?

coffee
It’s important to be informed about what you put in your body. As such, I decided to research the pros and cons of consuming coffee.

In terms of the pros, coffee helps make you more alert, can assist in waking you up, and can help with memory.

Additionally, many studies have shown that coffee has some anti-cancer properties similar to other plant-based foods. This means it could have some beneficial effects in protecting against or recovery from some types of cancers. While the studies show some correlation, there is nothing definitive at this point.

The caffeine does also stimulate your metabolism, which could assist in weight loss efforts. Coffee’s great taste is another undeniable pro.

However, coffee does have some cons. It can elicit a cortisol effect. Your cortisol level is highest when you wake up, then settles down over time. If you’re worried about your cortisol level, wait 30 to 45 minutes to have that first cup of coffee.

Coffee can also disrupt your sleep, especially if you consume it too close to bedtime. People do metabolize caffeine at different rates, so test it on yourself and see what works for you. Make sure you are getting quality sleep regardless of your coffee intake, as it is so important for health and wellness.

The brown, acidic liquid can also stain your teeth, especially if you’re not brushing regularly. Also, be conscious of the sugar, creamer, and other flavorings added to your coffee. Powdered additives are not healthy. Avoid these if possible.

Not all coffee is created equally. Coffee beans are sourced from different places around the world and can mold and spoil if not handled properly. A good quality bean is important, so be choosy.

The research shows that consuming coffee is not good or bad for you, so decide what works best for you!

 

Another episode you may enjoy

Is soy good for you?

December 9, 2016

11 Great Health and fitness gifts (for them or for yourself)

Great health and fitness gifts

With the holidays upon us, consider giving the gift of health and fitness. If you’re looking for a few ideas, here are several great health and fitness gifts:

Note: The links below are affiliate links at Amazon. It doesn't cost you any more, but does give the podcast a small commission. Thank you for your support!

Yoga Mat

Used not only for yoga, this mat makes it easy to get down on the floor and perform mobility and stretching work.

Food scale

Getting your portion sizes right can be difficult in the beginning. A food scale can help you get a better grip on how much you should be eating.

Resistance bands

These bands allow you to work out anywhere, doing any type of resistance exercise to build muscle, strength, and endurance.

Once you've gotten your bands, you can use this free mini-course to help you get started – Get Started on Strength.

Fitbit

A Fitbit with a heartrate monitor is a great tool for assessing your activity level. I prefer the fitbit because it just seems a little more fashionable and holds up very well (I've taken one on a tough mudder).

Foam Roller

As you know, I'm a big fan of mobility training and a foam roller is an essential tool.

Bands

Unlike resistance bands, these bands are multi-purpose. You can use them in your mobility work, use them for resistance work, or use them as an assist in your pull ups. These are the most effective way ot build pull up strength using progressively weaker bands.

Workout gloves

Ok, I'll admit it… I'm a bit old school in my lifting and I don't wear gloves. But I see where you may. Who wants hands that look like you workout? Well, if you body says it, maybe your hands don't have to.

Adjustable Kettlebell

If you try to buy a full set of kettlebells, they can get quite expensive and they'll take up a lot of space. I own two of these adjustable kettlebells.

Running belt

Keeping your phone, money and emergency contact details on you when you run is the smart way. This belt can help you do just that.

Adjustable desk

Sitting is being called the new smoking. Having an adjustable desk can help eliminate too much sitting.

Desk treadmill

If you're looking to buy me a gift, this is what I want! Set on a low speed, you'll be able to get your work done and get some exercise. Win-win!

Another episode you may enjoy

4 fitness modalities that matter

December 7, 2016

What I’ve learned this year

The 40+ Fitness Podcast began one year ago on December 7, 2015. After one year of podcasting, it’s time to reflect on what I’ve learned.

Thousands of new podcasts launch every month. It’s hard to find an audience and resonate with folks unless you have a solid message that brings value with each episode. In the last year, we’ve done 190 episodes with hundreds of hours of content designed to educate, encourage, and entertain you.

The results are clear, as I receive many heartwarming messages from people who have benefitted from the various episodes. Our audience has grown, showing more than 340,000 downloads over all episodes. This proves that listeners are committing time to focusing on health and fitness. This creates a huge opportunity to be a much healthier, better person.

I still believe commitment is the key. If you’re not committed, you won’t succeed. You must have a substantial why and passion for what you want to accomplish. The three Ps—persistence, progression, and patience—play a major role in building the foundation that helps us keep moving forward in our journeys. There is not one best way to approach health and fitness. You must determine what that looks like for you.

Be sure to check out the new SureFire Results for Weight Loss program launching today. This program focuses on cutting down on sugar, walking, and increasing water intake. It’s a 28-day program and only costs about $1 per day. If you’re looking to lose about 8 to 10 pounds, this program is a great fit. Visit https://40plusfitnesspodcast.com/surefire for more information.

I’ve learned a lot this past year and I hope you have learned something along the way, too. Thank you again for your support!

Another episode you may enjoy

Health and Fitness Foundations

December 5, 2016

11 Health and fitness enemies

Health and fitness enemies can prevent us from maximizing our progression unless we develop strategies to deal with them. Here are a few examples:

Happy Miserables – Stress

These people always look at the negative aspects of life and can bring you down, adding stress to your life. Recognize their negativity doesn’t have to impact you.

Drinking buddies

These are friends who want you to join them in their lifestyle of drinking and eating unhealthy foods. Find ways to join in socially without indulging, such as eating a clean dinner before you go out.

Potluck Planners

Potlucks are usually full of unhealthy foods. Bring a healthy item to share as well as additional healthy sides for yourself.

School fundraisers

Candy in the break room is a big threat. Instead, keep healthy snacks in your desk so you won’t be tempted.

Competitors

Some people may want to compete at the gym. Stick to your plan and don’t fall into their trap.

Loiterers – Hogging equipment

These people will hog the gym equipment, texting, etc. Don't be shy, ask if you can step in between their sets.

Sick but pushing through

Germs can spread easily in the gym. If you’re sick, do your workout at home. Keep your distance from those who work out while sick.

Bad Personal Trainer

Ask around for a good personal trainer, one who will listen to you and help you reach your goals in a safe, effective way.

Well meaning friends and family

They may try to convince you that their way is best. Make health and fitness choices for yourself and don’t let them derail your progress.

Back stabbers

These people want you to fail, so stay away.

Nonparticipants in the home

You don’t have to prepare two meals if your family is not eating the same foods as you. Cook meals with meat, vegetables, and sides that allow everyone to pick and choose.

Another episode you may enjoy

11 Best weight loss lessons

December 2, 2016

11 Best mobility tips

Mobility

As we age, mobility becomes an even more important.  Before we go through my best tips, I think it is worth going back and defining what mobility is all about.

Mobility is the ability to move naturally through a full range of motion.  This can be impaired by either a tightness of a muscle or damage to a joint.

Every Day

To have an effective mobility training program, it should be something you do every day.  This not only includes doing mobility training, but also undoing the things we do to reduce mobility, such as sitting all day.

Warm up

Before you do any stretching or self-myofascial release, it is important to warm up the muscles.  This can be done simply by moving the muscle to get good blood flow.

Do SMR right

Most people do self-myofascial release wrong.  When you roll the muscle, you are stimulating it.  What you should do is to roll lightly on the muscle until you find a sore spot.  Then you should apply pressure until the muscle releases.  This is more about spot pressure than rolling.

Purpose of static stretch

A static stretch is for the muscles you aren't planning to train.  When you do static stretches, the muscle loses strength.

Purpose of dynamic stretch

On the contrary, dynamic stretches do not reduce strength.  You should use dynamic stretching to warm up and loosen up the muscles you plan on training.

Hydrate

It is very important that you're properly hydrated.  Muscles and joints need fluid to function properly.

Move

Staying in one position for long periods of time causes muscles to tighten up and joints to lose function.  This damages your mobility.

Time of stretch/age

When we are older, we need to hold stretches and self-myofascial release for longer.  I recommend you hold the positions for a minute or more.

Breathe

Don't forget to breathe when you're stretching or doing self-myofascial release.  This helps with release/stretch.

Partner

Finding a partner to stretch with can make the stretching more enjoyable and can help you get a better stretch.  Just be aware of your form to avoid injury as more pressure is applied than you'd be able to apply yourself.

Mindfulness

Stretching is a great time to practice mindfulness.  Don't zone out.  Stay in the moment to help build the mind-muscle connection.

 

Another episode you may enjoy

Should I do yoga? | Julie Zuzek