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federica

Author Archives: federica

February 16, 2016

You are in the gym, now what?

Today we'll meet up with John and Tammy and discuss their recent gym sessions. They share their workout and relate some great experiences as they work to improve their health and fitness.

John discusses his efforts to make going to the gym a new routine.  John says he's a little embarrassed to be working with just the bar during squats, but recognizes he has to improve his form before he begins adding weight. This is really important because, as Allan says, safety first.Another important thing is to limit complex carbs, especially the “white foods” (“Don’t eat anything white”, as sweet potatoes, bread, pasta, rice and privileging another kind of grains, as quinoa or such.

On the food side of things, Allan recommends that in addition to cutting sugar, it is good to reduce simple carbs. Staying away from “white foods” such as potatoes, rice, bread, and pasta will help accelerate fat loss.  If you want a grain, you're better off with those that are more complex and nutrient dense like quinoa.Tammy’s turn. Allan is interested in her bike workout. Tammy has some problems with her back, but as we know, the body tends to heal itself, especially with muscles, so it is very important to not stress it out with workout over the limits. Tammy had a surgery too, so for her, it is mandatory to work always safely and carefully.

During Tammy’s turn, they discuss her workout, which involved riding the stationary bike. Tammy is suffering from back pain and isn't ready to begin a resistance program.  Her health and fitness goals are more about the food, but after she heals, she should consider working on strength and muscle mass.

Ready to Rumble

Do you have patience, persistence, and progression

 

Music: Ben Sound Royalty Free Music

January 5, 2016

Meet my clients John and Tammy

In this episode of the 40+ Fitness podcast, we meet two Forever Fitness clients, John and Tammy to talk about committing to health and fitness.

Tammy and Allan discuss the nature of a commitment to health and fitness, relating to the same emotional and life-long commitment you make to your spouse (John and Tammy were recently married). However, the health and fitness commitment is not something that you should not do for your spouse, or anyone else. It is an expression of true self-love. A commitment to health and fitness is personal.

Allan believes that making a verbal commitment to oneself is important. Allan suggests Tammy and John write his or her vows read them and feel them from the heart.

Tammy was very uncomfortable saying she wanted to look better. Allan points out that when you take care of yourself and your body is healthy inside and out, you already look better. One can’t look better unless he or she is healthy. Tammy finally clearly and confidently says she does want to be healthy and proud.

John goes next. He is inspired to push hard for reaching his health and fitness goals. He is ready to make this commitment loudly and clearly. John wants to have a long healthy life, which is why he agreed to work with Allan.

If you want more information about working with Allan, go to Forever Fitness.

 

John and Tammy commit to health and fitness

Music: Ben Sound Royalty Free Music

December 23, 2015

Finding mindfulness with Bruce Langford

In today’s podcast, we meet Bruce Langford of Mindfulness Mode to discuss how mindfulness can help you on your health and fitness journey.

Bruce Langford was an entrepreneur for his all adult life until he quitted his job to begin committed to bullying prevention. Thanks to that, he became a Mindfulness coach. He truly believes involving fitness activities into his antibullying program to be really effective.

He also hosts the Mindfulness Mode Podcast, where he shares the ideas of Mindfulness with the world.

Nowadays, it is not just all about prayers and religious stuff, because science has proven mindfulness to be really effective and able to changing our brain in order to let us be calmer, focused and relaxed.

Practicing Mindfulness has lots of benefits, first of all, it helps you releasing stress (that is a hormonal process, where a big quantity of cortisol are produced by our body) and sleeping better, and just these things are already a huge step forward for people. This leads people to be more focused and driven to their commitments.

The first advice Bruce gives is to be active, to get out in the world experiencing something that feels good, something that we really enjoy doing, like a good walk in nature, and that is where Mindfulness comes along, just being aware and conscious of the presence of nature itself, with its smells and sounds.

The important thing is to do this on a regular basis and routine, trying to give our mind a break (from social media, screens and caffeine too) and a quiet time, at least for 10-15 minutes per day.

As one final bit of advice, Bruce believes you should create a night ritual in order to ease the stress and sleep better.

Learn more about Bruce Langford at Mindfulness Mode.

https://40plusfitnesspodcast.com/sacred-baths-health/

 

 

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