allan
Author Archives: allan
allan
August 13, 2024
- in fitness , guest/interview by allan
Optimize your running with Matt Fitzgerald
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Introduction
In process….
Episode Notes
Patreons
The following listeners have sponsored this show by pledging on our Patreon Page:
| – Anne Lynch | – Ken McQuade | – Leigh Tanner |
| – Eliza Lamb | – John Dachauer | – Tim Alexander |
Thank you!
Another episode you may enjoy
How do we measure success in health and fitness
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Introduction
On episode 654 of the 40+ Fitness Podcast, we discuss how to measure success in your health and fitness.
Episode Notes
- I’m a big fan of having data
- Things we shouldn’t measure:
- Things we don’t have control over.
- Comparing ourselves to others
- Things that don’t matter
- Measuring everything
- Things that are more likely to disappoint us.
- Things we should measure:
- Investment (time, effort, and money)
- Things that make us more healthy and fit
- Things we have control of (40 plusfitness.com/goals)
- Where we are now versus where we were before we started
- Not where we were in our 20s.
- Wins, even the little ones
- Wins are not only outcomes
- Wins are successful efforts
- Gratitude
Patreons
The following listeners have sponsored this show by pledging on our Patreon Page:
| – Anne Lynch | – Ken McQuade | – Leigh Tanner |
| – Eliza Lamb | – John Dachauer | – Tim Alexander |
Thank you!
Another episode you may enjoy
July 30, 2024
- in solo show , weight loss by allan
Strategies for losing those last 10-15 pounds
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Introduction
On episode 653 of the 40+ Fitness Podcast, we discuss strategies for losing those last 10-15 pounds (or losing weight whenever you feel stuck).
Episode Notes
1. Allan’s Personal Experience and Lifestyle Changes
– Overworking, excessive exercise, and high stress levels
– Transition from intense cardio to strength training and morning walks
– Adjusting sleep patterns and finding a beneficial walking route
– Incorporating resistance training in the afternoon
2. Body’s Natural Ranges and Weight Management
– Body’s functions within set ranges for health
– Weight loss triggers the body’s survival instincts
– Muscle mass’s impact on calorie burning
3. Factors Affecting Body Function and Weight Loss
– Nutrition, movement, stress, and sleep as key factors
– Scarcity influencing fat conservation
– Stress levels hindering weight loss
4. Model Life Concept: Unconscious Habits and Influences
– Unconscious eating habits
– Incorrect workout intensity and data
– Impact of stress and changes in sleep
– Negative self-talk
5. Tips for Addressing Lifestyle Factors
– Journaling and logging lifestyle factors
– Balancing sleep, movement, and cortisol levels
– Learning new approaches to weight loss
– Seeking help and using data for decision-making
6. Importance of Data and Individualized Approaches
– Using data for health and wellness decisions
– Tailoring approaches based on circumstances and hormone levels
– Potential need for unconventional strategies
– Differences in weight loss strategies for men and women
7. Building a Positive Relationship with Oneself
– Impact of negative inner dialogue on progress
– Building self-love and motivation
8. Misconceptions and Lack of Awareness
– Misinformation about healthy eating
– Overestimation of healthy eating habits
– Lack of awareness about exercise efficiency, recovery, and stress impact
9. Quality of Sleep and Unknowing Aspects of Modern Lifestyle
– Importance of sleep quality
– Impact of negative inner dialogue on behavior
– Recognizing and addressing areas of unknowing in modern lifestyle
10. Summary
– Allan and Rachel’s personal experiences
– Introduction to the main theme of breaking weight loss plateaus
– Discussion on the body’s survival instinct and set point
Patreons
The following listeners have sponsored this show by pledging on our Patreon Page:
| – Anne Lynch | – Ken McQuade | – Leigh Tanner |
| – Eliza Lamb | – John Dachauer | – Tim Alexander |
Thank you!
Another episode you may enjoy
July 23, 2024
- in solo show , weight loss by allan
How to design your perfect mobility workout over 40
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Introduction
On this episode, we discuss how to design your perfect mobility workout.
Episode Notes
Patreons
The following listeners have sponsored this show by pledging on our Patreon Page:
| – Anne Lynch | – Ken McQuade | – Leigh Tanner |
| – Eliza Lamb | – John Dachauer | – Tim Alexander |
Thank you!
Another episode you may enjoy
How to design your perfect running program after 40
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Introduction
On episode 651 of the 40+ Fitness Podcast, Rachel and I help you design your perfect running program after 40.
Episode Notes
Running Safety
– Importance of using bright, obnoxious colors for visibility
– Tips for running at night, including running facing traffic and wearing bright, fluorescent clothing
– Joining running clubs for added safety
– Informing others of your running route for added security
Resistance Weight Training vs. Cardio Training
– Prioritizing running if training for a race
– Considering doing weights before the run for off-season training
– Suggested strategy for combining both in the same workout
Running Streak and Caution Against Obsessive Behavior
– How to maintain a running streak safely
– Caution against potential obsessive behavior and overtraining
Listening to Your Body and Consulting a Doctor
– Importance of listening to your body
– Necessity of consulting a doctor before attempting a running streak or increasing running frequency
Importance of Running Shoes
– The significance of investing in good running shoes to prevent injuries and protect the body
Starting a Running Program
– Advice for new runners to start with a walking program
– Recommendation of the Jeff Galloway Run-Walk-Run method to control fatigue and soreness
– Importance of setting intervals on a watch or phone for run-walk sessions
– Benefits of intervals in promoting recovery
Running Frequency and Recovery
– Suggested frequency of running to start
– Importance of rest days and active rest days for recovery
Essential Practices for Successful Running
– Positioning proper warm-up, cool down, hydration, and nutrition
Training Plans for a 5k Race
– Typical duration of training plans for a 5k race
– Ideal timing to prepare for a fall race
Recovery Activities
– Crucial recovery activities like compression gear and massage tools
Myth Busting and Running Benefits
– Rachel’s emphasis on the physical and mental benefits of running
– Dispelling common myths about running
– Addressing concerns about running being bad for knees
Patreons
The following listeners have sponsored this show by pledging on our Patreon Page:
| – Anne Lynch | – Ken McQuade | – Leigh Tanner |
| – Eliza Lamb | – John Dachauer | – Tim Alexander |
Thank you!
Another episode you may enjoy
July 9, 2024
- in guest/interview , health , mindset by allan
Learn the secret language of the body with Jennifer Mann and Karden Rabin
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Introduction
On episode 650 of the 40+ Fitness Podcast, we meet Jennifer Mann and Karden Rabin and discuss their book, The Secret Language of the Body.
Sponsor
This episode is sponsored by AquaTru. Today, you can receive 20% off AquaTru purifiers. Go to aquatru.com and enter the code 40PLUS at checkout.
Episode Notes
Importance of Checking In with Your Body
– Emphasizing the significance of aligning health and fitness goals with the body’s needs
– Encouraging activities such as receiving massage, yin yoga, and breath work workshops for energy replenishment
– Rediscovering happiness through childhood memories and hobbies to revive joy and pleasure
Understanding the Vagus Nerve and Its Role in the Body
– Definition and significance of the vagus nerve as the 10th cranial nerve
– Description of the nerve’s pathway from the brain stem to vital organs
– Control of vital functions such as heart rate regulation and digestive tract contraction
– Role in regulating the parasympathetic response for rest, recovery, and digestion
– Impact of chronic stress on the vagus nerve and overall nervous system function
– Connection to heart rate variability (HRV) and overall wellness
Tools and Strategies for Nervous System Health and Stress Management
– The brain’s resistance to change and reliance on habit and repetition
– Importance of awareness, interruption, and redesign of brain responses for habit changes
– Techniques to activate the vagus nerve for stress management
– Introduction of the 3 circles exercise for addressing stressful situations
– Encouragement to engage with the body’s secret language for significant life changes
Personal Experiences, Strategies, and Practical Tips
– Sharing of Allan’s experience with burnout and the importance of pursuing joy in everyday activities
– Allan’s emphasis on meeting basic needs for overall well-being and nervous system health
– Tools to interrupt and redesign internal struggles and negative self-talk
– Practical tips for managing stress, such as physical activities and HRV monitoring
Conclusion and Additional Resources
– Information on Jennifer Mann and Karden Rabin’s book and programs
– Recommendation of a book for managing stress and promoting well-being
– Reminder to subscribe, leave a rating, and preview the next episode on the podcast
Patreons
The following listeners have sponsored this show by pledging on our Patreon Page:
| – Anne Lynch | – Ken McQuade | – Leigh Tanner |
| – Eliza Lamb | – John Dachauer | – Tim Alexander |
Thank you!
Another episode you may enjoy
How to design your perfect strength training program after 40
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Introduction
On episode 649 of the 40+ Fitness Podcast, we discuss how to design your perfect strength training program after 40.
Episode Notes
Patreons
The following listeners have sponsored this show by pledging on our Patreon Page:
| – Anne Lynch | – Ken McQuade | – Leigh Tanner |
| – Eliza Lamb | – John Dachauer | – Tim Alexander |
Thank you!